Happy Hour

February 19, 2010

Bundok-bundokan

Filed under: Running,Training — levyang @ 3:13 am

Naalala ko noon, sinabi sa akin ni Philip (Foreign Runner), na kung gusto ko daw bumilis sa pagtakbo ay malaki ang maitutulong ng mga ‘intervals’.  Maaari daw ako magsimula ng 200m intervals at pahaba ng pahaba kada linggo hanggang sa umabot ng 1.6k o one mile ang bawat interval.  Apat na beses gagawin itong mga interval tapos ang pahinga ay kalahati ng distansya.

Kilala niyo naman ako, bukod sa pasaway, tamad din ako 🙂  Isang beses ko lang ginawa yang payo ni Philip na one-mile intervals tapos hindi ko na muling inulit.  Ayaw ko talaga ng intervals.  Sa totoo lang, nakakabagot siya.  Marahil ito rin ang dahilan kung bakit di na ako gaanong nagpupunta ng track oval para mag-ensayo.  Nahihilo lang ako kung paikot-ikot ang takbo 😦

Bilang kapalit, imbis na mga intervals sa track oval, tumatakbo na lang ako sa amin.  May ruta akong nabuo na 10k, 12k o kaya 15k.  Merong patag o kung nais ang konting challenge ay nakakaabot din ng McKinley Hills.  Depende sa gising, namimili ako kung anong gagawin sa mga yon.  Yan na ang ‘speedwork’ ko.  Pinayuhan din ako nina Monica noon at sumang-ayon din naman si kaibigang Javy na malaki din daw maitutulong sa pagtakbo kung maglaan ako ng isang araw para sa ‘hill repeats’. Haaaayyyy.  Ayan na naman ang katagang ‘repeats’……ibang salita pero ang ibig sabihin din ay ‘intervals’ di ba?

Bilang paghahanda noon sa WRT, ginagawa ko ang ‘hill repeats’ sa kalsada doon sa pagitan ng ULTRA at Valle Verde CC.  Makunat ang ahon dito.  May sukat na 400 metro mula sa baba.  Nakakasunog ng baga dahil diretso ang ahon.  Alam kong di ako magtatagal sa triathlon kung sa ULTRA ako mag-eensayo ng ‘hill repeats’.

Sabi nila, minsan may mga bagay na nasa harap mo na pero di mo lang napapansin.  Ngayong umaga, natuklasan ko na yung tinatakbo kong 10k na ruta ay may magandang ‘hill’ pala.  Kung ‘hill repeats’ ang pag-uusapan, puwede ngang ulit-ulitin dito.  Mula sa ibaba hanggang gate, may distansya siya na 1.6k (one mile) 🙂  Ang maganda dito, hindi naman siya diretsong ahon tulad sa ULTRA.  May mga ilang bahagi na patag…pero sandali lang yon, tapos ahon na uli.  Sa katunayan, marami din akong nakikitang siklista na dito nag-eensayo ng kanilang ‘hill repeats’.

Unang ahon, di ko maikubli ang tuwa ko kaya kahit walang warm-up, sumugod ako.  Siyempre, gitna pa lang, sunog na ang baga ko 🙂  Pero nakarating pa rin naman sa gate tapos pahinga ang pababa.

Pangalawang ahon, medyo nakukuha ko na ang ritmo at ang sigla sa bawat hakbang.  Mas mabilis ng 2 segundo sa unang ahon.

Pangatlong ahon, may grupong tumatakbo kaya ginawa ko silang ‘target’ para hamunin ang sarili ko.  Masuka-suka na ako nang naabutan ko sila bago dumating ng gate :O  Pero natuwa ako dahil ito ang pinakamabilis na ‘interval’ sa ganoong distansya.  Dinaig pa yung oras ko sa patag na daan noong unang kong ginawa itong ‘mile intervals 🙂  Sensya na, nakakatuwa lang malaman na kahit papaano ay nag-iimprove pa rin.

Pangapat na ahon, balik sa dating ritmo.  Parehas ang oras doon sa unang ahon.

Marami ang nagsasabi na ang susi para lumakas sa triathlon ay ‘consistency’.  Di ako nakaramdam ng bagot dahil unang beses ko lang naman ginawa ito.  Pero sana malagpasan ko nga ang bagot at katamaran sakaling maramdaman ko siya sa mga susunod na linggo.  Sana nga talaga magawa ko ito ng tuloy-tuloy kada linggo 🙂  Ang sarap kasi ng pakiramdam pagkatapos 🙂

Tagay naman diyan!!!!  Good Luck doon sa mga tatakbo sa Century Superbods Run.  Pakibati na lang si Derek Ramsey para sa akin.

February 15, 2010

Balik Triathlon, Balik Ensayo

Filed under: Training — levyang @ 4:42 am

Matapos ang unang maria sa Condura.  Nagpahinga lang ng saglit at di nagtagal, di na rin ako mapakali.  Hinahanap-hanap ng katawan ko ang paggalaw kaya noong guminhawa ng bahagya ang quads ko nakaraang Martes, pumunta ako sa spinning class sa Planet Infinity.  Isang oras lang naman at di na ako sumabay sa mabibigat na padyak ni Kots Jomak 🙂  Noong Miyerkules naman, lumangoy ako sa MASA at nakasabay ko si Jojo Lontok ng Sunkist Trihard.  Nakakatuwa ang kwento niya na balak nila ni Gerard na lumahok sa Hawaii 70.3.  Pangarap kasi ng bawat triathlete ang makasali sa Kona at doon sa Hawaii 70.3, kakarera sila sa ilang bahagi ng ruta doon sa Kona.  Ang galing di ba?

Noong Huwebes, indoor trainer naman ako.  Isang oras lang para bumalik muli ang sigla ng pagbibike 🙂  At noong Biyernes, track at swimming naman.  Tinuturuan muli ako ni Kots ng tamang porma sa pagtakbo – kulang kasi ako sa push-off na dapat manggaling sa calves at sa toes.  Ito, ani niya, ang dahilan kung bakit sumakit ang quads ko matapos ang marathon.  Sinubukan kong gawin ang turo niya.  Sana lang gumaganda-ganda naman ang porma ko sa mga susunod na linggo.  Medyo tight pa rin ang quads ko noong Biyernes kaya matapos ang ilang recovery rounds ay nagpahinga na rin ako.  Masayang makasama muli ang grupo na tumakbo sa Condura marathon na sina Ivy, Isa at Norman 🙂  Matapos ang training sa track, tumuloy muli ako sa MASA para lumangoy.   Noong Linggo naman, araw ng mga puso, siyempre sino pa makakasama ko?  Walang iba kundi mga “Brokeback Boys” na sina Julian at Norman para maglong run sa amin.  Buti naman at mukhang gumagaling na ang injury sa paa ni Julian kaya nakatapos siya ng 10k.

Miss ko lang kasi ang ensayong pang-triathlon kaya eto, di ko man lang pinalampas ang isang linggo at kayod na naman.  Itong Lunes, kakagaling ko lang ng Georgetown sa Marikina.  Nakakatuwang makita ang ilan sa Team PMI doon.  Nagpapaturo na lumangoy si Mike 🙂  Malaking bagay ito dahil na-trauma siya noon noong bata siya.  Andun din sina Jup at si Mama Rizz.  Nakita ko din si Meyo na nageensayo para sa Langkawi.  Ang LAKI ng inimprove niya sa swim.  Magandang pangitain para sa Langkawi 🙂  Sa akin naman, nagpapasalamat ako na tila aktibo na muli si Coach Joel na nagtuturo sa Georgetown.  Mapalad talaga ang maging bahagi ng Team PMI at may coach kami tulad nina Coach Joel at Coach Jomak.  Para sa isang teknikal na isport tulad ng triathlon, malaking bagay ang maturuan ng tamang teknik sa paglangoy, pagpadyak at pagtakbo.  Bago ako napasama sa Team PMI, isang taon din ang nasayang ko dahil sa “trial and error”.  Sa laki ba naman ng oras na ginugugol para sa ensayo, dapat siguraduhin na hindi nasasayang ang oras sa maling teknik di ba?

Kaya eto ako ngayon, pangatlong taon ko na na isport na ito pero ngayon lang muli nagpapaturo/nagpapatingin sa tamang teknik sa paglangoy.  Di kasi ako gumagamit ng sipa o sadyang mahina lang talaga ako sumipa 🙂  At siyempre kailangan din gamutin ang stroke.  Naaalala ko tuloy noong kumuha ako ng lessons sa Total Immersion kay Ria Mackay.  Balik drills ako kanina.  “Back to Basics” ika nga nila 🙂  Hanggang sa susunod mga kapatid…

Tagay naman diyan!!!!

January 11, 2010

Eh Kasi Pasaway!

Filed under: Training — levyang @ 2:25 am

Kamusta kapatid?  May mga taong bilib sa mga triathletes.  Daig pa daw nila mga mananakbo gawa ng 3 sport kasi ang kailangan gawin ng triathlete kumpara sa mananakbo.  Ito lang ang masasabi ko diyan…..HINDI YAN TOTOO!!!!  Hindi pa siguro nila nasubukan tumakbo ng matagal at malayo.  Sa madali’t salita, hindi pa siguro nila nasubukan mag-ensayo para sa marathon.

Nung nakaraang linggo, nabanggit ko ang tama sa tuhod ko gawa ng biglaang pagdagdag ng mileage sa Rizal Day Run.  Mula sa research sa internet, mukhang tinamaan ako ng ‘runner’s knee’.  Ok na rin yon, at least may bahagi na ng katawan ko na nabansagang ‘runner’.  🙂  Pero seryoso, hindi biro ang magkaroon ng injury.  Nakakainis dahil kailangan ipahinga pero nakakainip dahil di makatakbo at ensayo ng maayos.  Sinubukan kong sumunod sa payo ng karamihan na ipahinga lang ang tuhod ko.  Kaya imbis na tumakbo nung nakaraang Martes at Miyerkules, nag-spinning lang ako at lumangoy sa MASA. Pagdating ng Huwebes, halos wala akong nararamdamang sakit sa kaliwang tuhod.  Apat na araw na rin ang nakalipas mula noong huling takbo ko kaya tumakbo ako ng 10k.  Ayun, mga 2 kilometro pa lang sa takbo, bumalik muli ang kirot.  Pinilit ko pa rin tapusin ang ensayo para lang matapos siya.  Ang maganda lang sa nangyari, hindi siya sumakit tulad noong Rizal Day.  Sa katunayan, bandang hapon din ng araw na iyon, halos wala na rin akong nararamdamang sakit.  Tipong alam ko lang na andiyan siya pero sa ngayon ay hindi nagpapakita.

Pagsapit ng Biyernes, hinamon ko muli ang tuhod ko sa isa na namang ensayo.  Ngayon, takbo naman na may distansyang 15k.   Siyempre, di matatapos ang ensayo ng di sumasakit ang kaliwang tuhod di ba?  Ganun na nga ang nangyari.  Ang natutunan ko mula sa mga nangyari itong nakaraang linggo ay kakaiba pala ang injury sa joints kung ikukumpara ito sa muscle.  Halimbawa, matapos ang isang matindi at mabigat na ensayo, natural lamang ang makaramdam ng sakit sa muscles (i.e. sa quads o kaya sa calf).  Pero ang sakit na ito ay nawawala din naman agad at puwede mo na uling puwersahin sa susunod na ensayo.  Dagdag pa, para sa iba, maganda ang maramdaman ang ganitong sakit kasi ang ibig sabihin ay pinuwersa mo talaga sarili mo sa ensayo at lalakas ka dahil dito.

Pero kung may tama ka sa joints, mas mahaba na pahinga ang kailangan para gumaling.  At kahit magising ka isang araw at hindi mo maramdaman ang sakit, huwag magpaloko, andun pa rin yun.  Kailangan alalayan sa susunod na ensayo at huwag puwersahin agad kasi maaaring magdulot pa ito ng mas nakakalalang injury.

Ganun naman pala pero bakit di ka nagpahinga Levy Boy?  Ito nga….EH KASI PASAWAY.  Ang katuwiran ko nag-bike naman ako nung Sabado.  Ok naman siya.  So ngayon, sumasakit na lamang siya tuwing tumatakbo.  Improvement na rin ito kumpara noong linggo ng Rizal Day Run kung saan may konting kirot sa bike.  Medyo nahuhuli na rin ako sa training para sa Condura kaya hala sige, long run pa kahapon sa UP ng 3 oras.  Oo nga, sumakit si tuhod, pero kung dati ay sa unang 2 kilometro ko siya nararamdaman, kahapon naman ay nagparamdam na lamang siya matapos ang 2 oras na pagtakbo 🙂  Ibig sabihin lang nito ay gumagaling na ang tuhod ko di ba?

Ngayong linggo, may karera sa Subic sa 17.  Ano sa tingin mo?  Paaawat pa ba ako?  Kung ikaw ay masugid na tagasunod ng blog na ito, alam mo na wala akong pinapalampas na karera.  Kung di nangangailangan ng eroplano para puntahan, tiyak na andun ako para kumarera!  Bukod sa pasaway, isa rin akong ADIK!!!!!

Tagay naman diyan!!!

October 26, 2009

KOTR Brick

Filed under: Training — levyang @ 4:09 am

It was a little before 3am and as a few drunks staggered on their way home from a night of revelry, I was setting up my trainer for a brick workout at the KOTR.  This was Norman’s idea and am glad the ULTRA buddies, PJ and Julian, were only too eager to join us in our training for WRT.  The plan was to simulate race conditions – nutrition-wise.  3 years into triathlon and I still take nutrition for granted. Kinda stupid really…especially when everyone knows that proper nutrition is crucial and spells the difference between finishing strong and bonking at a triathlon race.

Filled one bottle with 2 cans of Ensure and another with Gatorade and I was set to spin.  Also had 3 GU gels on the side to be consumed every hour henceforth.  One tends to sweat a lot more during stationary biking, thus, the cool breeze that morning was certainly welcome 🙂  Chopped up the 2 hours of spinning to 15 minutes warm-up and 7 sets of 10 mins hard/5mins easy.  2 hours on a trainer is less tedious with friends around and soon enough, we heard announcements calling the 21K participants to the starting gate.  Packed up my stuff and I still had one gel to be consumed one hour into the run.  Finished both the Ensure and Gatorade bottles during the spin 🙂

I had a simple strategy for the run.  Just run the whole way with a decent push-off for each step.  As far as pace was concerned, I was thinking of doing a 6min/km pace.  And just like it was at the track oval, I was eating Julian and Norman’s dust from the get-go.  They were kind enough to look back and encourage me to pace with them but as Sting said, if you love somebody, set them free 🙂  So I told them to go ahead and not worry about me.  Just wanted to stick to my strategy and I was running comfortably and in rhythm.  Took advantage of every hydration station that came my way and appreciated the numerous cheering squads along the route.  There were no kilometer markings early on which made calculating/predicting my pace difficult.  It wasn’t until the 12 kilometer mark inside Fort when I finally had some idea about my running pace.  Up until then, I knew I was doing better than a 6min/km pace.  BTW, I finally have a stopwatch this time and it read 1:04 and change at the 12km mark.  Made some mental calculations and figured that maintaining a 6min/km pace should take me to a sub-2 finish.  Felt quite good about that.  So I kept on running at the same steady pace I had from the beginning and see where it’d take me.

Hills training paid off.  Could really sense the difference in climbing up the Kalayaan Flyover and the hills inside Fort.  Was able to muster a bit of an attack for each incline.  Got an extra jolt of energy when I saw that the 16km turnaround point was nearer than where I expected it to be.  It wasn’t further down the road just before C-5 and we didn’t even reach Heritage Park.  Picked up the pace from then on and see if I can finish strong.

Saw Julian just before the turn towards the finish and I was surprised to see the timer counting 1:49 and change.  But as luck would have it, the timer  turned 1:50 as I crossed the finish.  My watch said 1:49:57 only because I pressed the start button once I crossed the line 🙂   What is it with 49:57? Last OctoberRun 2008, I had what I thought was my first sub-50 in a 10K when I finished at 49:57 only to realize that it was 50:02 when the official results came out.  Official results at the KOTR will show I finished 1:50:15 thereabouts. Oh well, I still am gratified that I was able to run better than expected 🙂

Nutrition and hydration were adequate.  But I wouldn’t put much stock in my run split here at KOTR. It certainly won’t be the same at WRT for a number of reasons:

–  run course at WRT is hilly.

– the run will start much later.  Thus, it will be hotter come race day.

– there won’t be a 25 minute lag time from the bike leg to the run.

But then, for whatever it’s worth, I’ll take every bit of good news/training day that comes my way between now and November 7.  I’ll need every bit of confidence at WRT.

Cheers!

October 18, 2008

Hard Rate

Filed under: Training — levyang @ 12:19 am

This should dispel the myth that the Chinese are inherently good in math.  Ever since I started out working with a Heart Rate Monitor (HRM), I pegged my maximum heart rate at 193.  For those of you who use the standard formula in determining the appropriate heart rate for one’s age (220 – age = maximum heart rate), the setting of 193 means that I am 27 years of age.  Well, that was 10 summers ago.  I am now a 37 year old daddy 🙂

I found out about it while I was glossing through statistics of NBA players.  Going through the myriad of numbers got me thinking about heart rates and the number 220.  Subtract two and two together and voila – I should be training using the mid-180’s as my base!  This must be the reason why I never hit 90% capacity that Philip was talking about.  Also, might be the reason why I’m getting a bit tired lately.  

Oh well, good thing I found out about this before off-season training.  Will still use the old settings for tomorrow’s race though.   Look at is as hard rate’s final hurrah 🙂

Cheers!

October 6, 2008

Daddy Duties

Filed under: Training — levyang @ 3:53 am

While the whole triathlon community was at Whiterock last Saturday, I was at my son’s school for the yearly sportsfest.  Not quite the adrenalin rush found in a triathlon race, but it was fun just the same 🙂  For the first time, my son didn’t whine nor cry during the whole event (Yehey!!) even though it was quite hot that morning.  I heard conditions were quite difficult for the Whiterock participants as well 😦  I send my loudest cheers to those who finished WRT!! You guys rock!!

As for me, I did a 14K run last Saturday afternoon.  I tried to simulate the conditions at Whiterock by running at around 1:30pm.  Whew, it was hot.  After 5K, I already knew it was going to be a difficult run even though I was going at a snail’s pace, about 6:30 – 6:45 min/km.  Finished in 1 hour 34 minutes.  And judging from the color of my urine (dark yellow, almost brown) afterwards, I guess I was really dehydrated.

The following day, I did the Ocho-Ocho route again in Alabang.  Like I said in a previous post, training in Alabang is fun because you can start your workout any time of the day.  No traffic, shady trees.  I started to bike around 2:30pm and did 8 loops of the Ocho-Ocho.  Wrapped up the long bike ride in a little less than 3 hours 🙂  Good thing, I was able to squeeze in the workouts in between the intermittent rains over the weekend 🙂

Cheers!

September 22, 2008

Ocho Ocho Redux

Filed under: Training — levyang @ 3:03 am

Last Saturday, I did the ocho-ocho route in Alabang with Marga and Philip.  While this would not erase the fact that we disqualified in the Animo Tri, all of us just wanted to do it right this time 🙂  Started off at around half past 6 in the morning from Narra Street.  Philip and I did four loops while Marga did three.  You know what? It was good that we got to bike that morning for a lot of reasons:

  • It was my first time to train in Alabang.  Ocho-Ocho turned out to be a fun course when done in the correct sequence 🙂  While you may pass certain streets a number of times, the course never gets boring with all the hills and descents along the way. 
  • Philip and I chose to do a brick session that morning as well.  I did the same run course used for triathlon races in Alabang that went around the Country Club and it wasn’t too hot as there were a lot of trees that offered the right amount of shade.  I usually do my trainings early in the morning to avoid the heat and the traffic, but I would suspect those who do their training in Alabang can train at any hour of the day.  Wide roads, lots of shade….what more can you ask?
  • It was great seeing Jaymie, Annie and Patcon doing their morning runs.  
  • After our session, we had breakfast at Narra Park.  The transition area during the Alabang races was converted to a weekend market 🙂  Had 2 cups of rice, 2 fried eggs and beef tapa for 100 bucks.  Sarap 🙂   

Looks like someone is going to be regular fixture at Alabang during the weekends 🙂  

Cheers!

September 12, 2008

F#@%& Marce…..I’m going out to Bike!!!!

Filed under: Training — levyang @ 3:45 am

The Metro has been inundated with rains the past few days.  Although typhoon “Marce” did not hit land, its presence was enough to enhance the monsoon rains that wrecked havoc in the training plans of us endurance athletes 🙂 naks….. As I mentioned before, my deal with the family was that I only get to do one long bike ride a week.  I usually do the ride on a Thursday but Marce screwed that up, so I just swam yesterday.  Well, there comes a point when enough is enough.  I figured come Friday morning Marce should be on its way to Taiwan already and I was gonna ply my usual 80k route out and back Jalajala.  Got to Morong at 5:15 am.  See, I was really dead-set on riding 🙂  The sky looked ominous but I didn’t care.  Set off at around quarter to six and finished my set in 2:45 🙂  YEEEAAAHHHH!!!!! Just a bit of a shower here and there but I WAS ABLE TO RIIIDDDEEEE.   In fact, I think I was the only one who biked the Rizal countryside this morning.  Didn’t see any other biker 🙂  

Them typhoons better think twice before visiting our country, ha! 

Cheers!

August 7, 2008

Back to Earth…Back to Work

Filed under: Training — levyang @ 6:39 am

Triathlon helps in keeping me grounded.  It is such a demanding sport in terms of time and effort that you can never get too high or too low after a race.  There is hardly any time to bask in the afterglow of a good race or dwell on the disappointment after a bad one as the demands of training beckon.  

Yup, it’s back to the training grounds for me after Subic 🙂

This time though I’m happy that I’ve managed to work my schedule around so that I’ll be able to go to the ULTRA track oval for speed workouts and join a long bike ride during the week.  I’ve been wanting to do incorporate long bike rides in the training regimen, but it was just so difficult to fit it in my schedule.  With the wifey’s blessings, that is no longer a problem now 🙂

Thanks to Czar, I was able to visit Morong once again and do the Jalajala route today.  The last time I did it was last year 😦  See, how long ago that was?  80 kms out and back in the beautiful Rizal countryside.  The lowlight of which is that I almost had an accident when dogs that wanted to hump each other came onto the road and I wasn’t able to avoid one of them and I bumped the dog.  Don’t worry, the dog wasn’t hurt bad probably took a blow to the stomach.   I’m sorry dog, but you shouldn’t be humping in the streets,  keep it inside, hehehe.  Here are the stats of this morning’s ride:

Distance: 80kms.; Time: 2:49; Average speed: 28.1km/hr; AHR: 125; Peak: 152

Can’t wait for next week’s ride.

Cheers!

July 31, 2008

Training Blues

Filed under: Ramblings,Training — levyang @ 4:03 am

Seems like everyone coming down with something these days.  Each of my children together with the wifey had their own bouts with the flu.  Even the bloggers I frequent had their own ‘flu’ stories to tell.  I guess it’s just a matter of time that I’ll have my own story to share.  Well, lo and behold, I finally did get sick the other day. It’s nothing major really.  Always prided myself being ‘kalabaw’ (beast of burden which never gets sick). But I did experience diarrhea and the occasional urge to vomit every now and then.  I don’t know what caused it.  I doubt if it’s from something I ate because the family would have suffered the same fate as well. Well, I don’t know maybe I got sick by osmosis.  Being around sick people and reading about sickness in the blogs,  I just had to be sick myself.  Needless to say, it did affect my run yesterday.  Instead of doing the mandated 8 sets, I just did 6 of those dreaded 4 x 200m at 5 seconds slower than my regular pace 😦  Does not augur well for Subic, huh?  But then, I did read in loonyrunner’s blog about ‘Bad Runs’ where there are really no bad or good runs, it’s just our attitude that makes a run/race good or bad.  

I know it’s a big weekend for most of us out there.  To Baldrunner, SFRunner, Johnny and those running in the SF Marathon.  To those participating in the Milo Marathon.  To those doing 03, 01 and the relays in Subic,  I send my biggest and loudest cheers to you all.  I’m sure all of us will harken to loonyrunner’s advice and race a GOOD one this weekend.  

Now, excuse me while I go to the ‘john’ once again…….

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