Confusedcius Posted February 2, 2014 Share Posted February 2, 2014 (edited) I am trying out the sampleplan for the sub1 event. ang hirap pala nang aerobic recovery. kelangan nasa 60% to 70% ka nang Heart rate zone mo for 45 minutes. Mga sirs/ma'am paaano ninyo namamaintain yun. ako kasi pag nasa 68% na ilalakad ko na hangnag bumalik sa 62%. tapos jog ulit. Hindi ko talaga mamaintain na nasa 65% eh. Ok na ba yon ganun style ko? Edited February 2, 2014 by Confusedcius Quote Link to comment
floppydrive Posted February 3, 2014 Share Posted February 3, 2014 I am trying out the sampleplan for the sub1 event. ang hirap pala nang aerobic recovery. kelangan nasa 60% to 70% ka nang Heart rate zone mo for 45 minutes. Mga sirs/ma'am paaano ninyo namamaintain yun. ako kasi pag nasa 68% na ilalakad ko na hangnag bumalik sa 62%. tapos jog ulit. Hindi ko talaga mamaintain na nasa 65% eh. Ok na ba yon ganun style ko? Control lang talaga ng pace para mapasok ang heart rate sa target range. So kailangan talaga mag-practice ng takbo (jog o slow run) o lakad (slow walk, brisk walk) na pag ginawa mo yun, pasok ka sa tamang range. Quote Link to comment
Confusedcius Posted February 3, 2014 Share Posted February 3, 2014 Control lang talaga ng pace para mapasok ang heart rate sa target range. So kailangan talaga mag-practice ng takbo (jog o slow run) o lakad (slow walk, brisk walk) na pag ginawa mo yun, pasok ka sa tamang range. Salamas po so far pasok naman siya kaya lang i have to continually look at my heart rate monitor which is a hassle. I think aerobic recovery is better done on a treadmill. At least duon i can control my pace and the "road" conditions better. Tapos cool down sa pool. Sakto malapit lapit na sa NSL. Ngayon ko lang naisip. Aerobic recovery pala ang ginagawa nang mga runners na pagkalaki laki nang mga muskels sa paa sa UP oval. Kasi kita mo naman sa katawan at paa nila at kutis, na runner ssila. pero paminsan minsan eh ambabagal nila sa oval. Quote Link to comment
ppdd Posted February 3, 2014 Share Posted February 3, 2014 See you in NSL. 1 week to go and i haven't ran the course. Sir ppdd how high are the ascends?well, (1) yung dun sa flyover sa katipunan na dadaanan sa routenot sure kung aabot ng (2) Masinag.. kung aabot, ayun medyo pataas ang daan dun (starting from Kingsville subd)(3) yung part ng pabalik sa Ateneo.. from Marcos Hway going to Katipunan.. paahon din sya eh yun lang yung mga nakikita ko na uphill eh Quote Link to comment
Confusedcius Posted February 3, 2014 Share Posted February 3, 2014 (edited) well, (1) yung dun sa flyover sa katipunan na dadaanan sa routenot sure kung aabot ng (2) Masinag.. kung aabot, ayun medyo pataas ang daan dun (starting from Kingsville subd)(3) yung part ng pabalik sa Ateneo.. from Marcos Hway going to Katipunan.. paahon din sya eh yun lang yung mga nakikita ko na uphill eh Salamas sir. hopefully kaya ung hills. Near masinag market daw ang turning point for 21k eh. Lampas po ba yun nang sm masinag or hindi? Edited February 3, 2014 by Confusedcius Quote Link to comment
ppdd Posted February 3, 2014 Share Posted February 3, 2014 Salamas sir. hopefully kaya ung hills. Near masinag market daw ang turning point for 21k eh. Lampas po ba yun nang sm masinag or hindi?magkasunod lang sila, mauuna yung SM Masinag then Granpolo/Sultan Spa, tapos Super8, then Masinag market na, so malamang aabutin natin yung uphill dun Quote Link to comment
floppydrive Posted February 3, 2014 Share Posted February 3, 2014 Good luck, ppdd & Confusedcius sa NSL. Sa lingo na pala ito. Anyone else running NSL? Quote Link to comment
ppdd Posted February 4, 2014 Share Posted February 4, 2014 Good luck, ppdd & Confusedcius sa NSL. Sa lingo na pala ito. Anyone else running NSL?si kempaf at madam idol runner wyette tatakbo din sa NSL yep sa linggo na.. dapat nga weight loss ako this weekkaso lintek na yan, puro kain dito sa office ngaun.. susme hahaha goodluck NSL runners! Quote Link to comment
Confusedcius Posted February 4, 2014 Share Posted February 4, 2014 (edited) Hindi ko pa nakukuha race kit ko. Ang aga kasi magsarado sa gold's gym eh 4:30. Hopefully bukas makuha ko na. sinigurado ko naman na reserved ung slot eh. Sa U.P. me fun run daw 3k, 5k, 10k. march 2. Tapos me food bazaar at concert after. Glow in the dark daw singlet. Hayop ung marketing binibigyan nang flyers yung tumatakbo. Muntik ko tuloy nabanga ung isa. It was only a coincidence na cute na chick siya. Listo si iha sa mga manyakol na runners hehehe Edited February 4, 2014 by Confusedcius Quote Link to comment
MrEnygma Posted February 5, 2014 Share Posted February 5, 2014 Hello Fellow MTC Runners, Good luck sa takbo nyo this weekend!!!Ako naman e aakyat sa Baguio at dun magjojog. hehehe... sayang nga at next week (Feb16) ang Panagbenga Half Marathon... Anyway, Registered na ko sa RU1... calling PPDD, FloppyDrive, Turk, Wyette, and lahat ng MTC Runners... Alam na kung saan magkikita... Lined up: Francis M RunRU1 Night Jog at MOA complex... Happy Running Guys!!! Quote Link to comment
Confusedcius Posted February 5, 2014 Share Posted February 5, 2014 (edited) its official i just claimed my race kit kanina. Gorabells na itech! Edited February 5, 2014 by Confusedcius Quote Link to comment
Confusedcius Posted February 5, 2014 Share Posted February 5, 2014 BTW kelangan bang ung binigay nilang race shirt ang gamitin ko? Hindi ba pwedeng sarili kong dry fit? Medyo makati ung shirt na prinovide nila eh. Quote Link to comment
MrEnygma Posted February 5, 2014 Share Posted February 5, 2014 @Confu: You can use any singlet or shirt... as long as suot mo yung BIB No. ng event... Happy Running Quote Link to comment
ppdd Posted February 5, 2014 Share Posted February 5, 2014 @idol spirit220 -- yun oh! 21k ka sa RU1? kitakits Quote Link to comment
madruff Posted February 6, 2014 Share Posted February 6, 2014 kita kits po sa ru1 at francis m run Quote Link to comment
MrEnygma Posted February 6, 2014 Share Posted February 6, 2014 @idol spirit220 -- yun oh! 21k ka sa RU1? kitakits Syempre... tutuparin na ang marathon dream ngayong taon... 21k-32k-42k... RU1-RU2-RUPM bahala na... may kasabay naman tayong medic na nagngangalang Wyette.. hahahaha Dating gawi nga lang sa RU1. o kung gusto nyo bagong venue naman? Army Navy? hahaha Quote Link to comment
Confusedcius Posted February 6, 2014 Share Posted February 6, 2014 (edited) has anybody tried buko juiceas their source of fluid during a run? Medyo nauumay na ako sa tamis nang gatorade, pocari at lalong lalo na ang powerade. i'm talking about real buko juice taken out of the buko shell. None of that coco-water crap. Edited February 6, 2014 by Confusedcius Quote Link to comment
ppdd Posted February 6, 2014 Share Posted February 6, 2014 has anybody tried buko juiceas their source of fluid during a run? Medyo nauumay na ako sa tamis nang gatorade, pocari at lalong lalo na ang powerade. i'm talking about real buko juice taken out of the buko shell. None of that coco-water crap.BJ while running!!! havent tried that one. ang nasubukan ko palang is tropicana coco quench (coco-water crap lolz)eto yung pang hydrate nila dati nung sumali ako sa Tetra Pak RFR Runnde naman nasira tyan ko although ayoko na sya subukan uli Quote Link to comment
floppydrive Posted February 6, 2014 Share Posted February 6, 2014 (edited) BJ while running!!! havent tried that one. ang nasubukan ko palang is tropicana coco quench (coco-water crap lolz)eto yung pang hydrate nila dati nung sumali ako sa Tetra Pak RFR Runnde naman nasira tyan ko although ayoko na sya subukan uli Nasubukan na namin ang buko juice straight from the buko after a 16km hill run. OK naman siya pang hydrate. No tummy problems. Naubos din namin yung laman na buko. Sinubukan ko minsan yung Coco-quench- nasira tiyan ko.Coco-crap literally! Edited February 6, 2014 by floppydrive Quote Link to comment
Confusedcius Posted February 7, 2014 Share Posted February 7, 2014 (edited) Nakatikim na kasi ako nang coco water. Hindi tama ang lasa plus sobrang tamis. i guess i'll experiment on BJ after the NSL (hehehe). Tsaka ung laman nang buko na malambot. For my Sub 1 preparation na lang. mahirap nang magpalit nang routine at drinking water na nakasanayan. thanks po. Another question about hydration. Currently I sip 1 ounce per kilometer. Sakto lang ba yun or kulang, for an early morning run? I alternate between water and sports drink. Edited February 7, 2014 by Confusedcius Quote Link to comment
floppydrive Posted February 8, 2014 Share Posted February 8, 2014 (edited) Nakatikim na kasi ako nang coco water. Hindi tama ang lasa plus sobrang tamis. i guess i'll experiment on BJ after the NSL (hehehe). Tsaka ung laman nang buko na malambot. For my Sub 1 preparation na lang. mahirap nang magpalit nang routine at drinking water na nakasanayan. thanks po. Another question about hydration. Currently I sip 1 ounce per kilometer. Sakto lang ba yun or kulang, for an early morning run? I alternate between water and sports drink. Different people have different hydration requirements. You can do Gatorade's recommendation to get your sweat rate and also how much fluids you'll need. First weigh yourself, preferably without your clothes or as minimal clothing as possible as sweat will accumulate on your clothes. Run for a specified time, let's say you joined a 10km race, note the total running time of the event. Measure/note down how much fluids you consume during the run. After the race, remove your wet clothes then weigh yourself again. Sweat produced = weight before + weight of water/fluids consumed - weight after the run. Sweat rate = sweat produced / running time. So let's say you weigh 60kgs, drank 1 liter of fluids, then weighed 59kgs after the run. Water's density is 1, so 1 liter of water = 1kg of water. So sweat produced = 60kgs + 1kg -59kgs = 2kgs sweat. If you ran for 2 hours, sweat rate = 2kgs/2 hours = 1kg/hour sweat rate. 1kg/hour is about 1 liter/hour. Sports doctors recommend drinking 1.6liters of replacement fluid for every liter of sweat generated. This is what Gatorade based its advertisement that their 1.5 liter of Gatorade is good for 1hour of activity. Anyway, the objective is for you to know your sweat rate, then drink the appropriate amount of fluids to maintain your body's correct hydration level. If you have it right, you won't pee during the run, but won't lose weight after the run. Hope this helps. Edited February 8, 2014 by floppydrive Quote Link to comment
Confusedcius Posted February 8, 2014 Share Posted February 8, 2014 Anyway, the objective is for you to know your sweat rate, then drink the appropriate amount of fluids to maintain your body's correct hydration level. If you have it right, you won't pee during the run, but won't lose weight after the run. Hope this helps. Salamat po. i think i'm drinking too little. On average I lose 1 to 3 pounds per run. Depende sa intensity and duration. Thanks for th einfo. After the NSL I'll start tweaking things a bit. The results should show sa sub 1 this march 30. Quote Link to comment
floppydrive Posted February 8, 2014 Share Posted February 8, 2014 Good luck tomorrow, ppdd & confusedcius! Enjoy the run! Quote Link to comment
ppdd Posted February 8, 2014 Share Posted February 8, 2014 Good luck tomorrow, ppdd & confusedcius! Enjoy the run!thanks broeto nga gising na ako at nagstretching na hehegoodluck to all runnershappy sunday :-) Quote Link to comment
Confusedcius Posted February 9, 2014 Share Posted February 9, 2014 (edited) thanks broeto nga gising na ako at nagstretching na hehegoodluck to all runnershappy sunday :-) It was a perfect day for a run. a bit chilly on the way back but okay. Hindi ako inabutan nang direct sunlight so sayang lang yung sunscreen at dala kong shades. Manageable yung 21k participants. Especially after 5 kilometers medyo nagsilaglagan na ung iba. Was it just me or was the 21k short. My GPS has it at around 19k. One race organizer said the guys who measured it might have considered GAP daw. OO na lang ako. What the heck is GAP???? The Heart rate Monitor plus the training plan for the SUB1 event allowed me to beat my 10k time.Below 1 hour ako for 10k using the distance of my GPS. I just stuck to a heart rate range for majority of my run. The bad news is, since I used that as my training platform, I ran out of steam at my GPS 15k mark. Naglakad ako for 5 minutes before the "skyway". I was thinking of conserving energy for uphil climb and 5 more kilometers. By the time I started speeding up again eh finish line na pala. If the distance was really 21k Then I also ran below 2 hours for 21k. But I doubt it. BTW I was pushing real hard because in front of me were 2 chicks. one in green the other in black and white. Hindi ko nilubayan yung dalawang iyon kasi i liked their pace (face and about face) Nandun lang ako sa likod nila hehehe. Tapos overtake na lang ako nung malapit na sa finish line. BTW i lost 2 pounds and that was after 8 ounces of water and 24 ounces of pocari. Kulang nga siguro ang inom ko. All in all for my first fun run, not bad. Next time maghahakot na ako nang kasama. Edited February 9, 2014 by Confusedcius Quote Link to comment
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