I must admit it. I’m starting to get obsessed of improving my time everytime I join a race. This started with Globe’s RunForHome Race where I was able to improve my 21km finish time by 10 minutes (official time:2:27:3), followed by another improvement of 23 minutes via Eco-Dash (official time:2:04:09) . I joined this race to see how far I can push myself more. When I crossed the finish line, I checked my time and it says 1:43:05. I shouted inside my brain “Man I was able to improve my time by 21 minutes in just 1 week?!!I must be superman!” and with a medal still hanging in my neck, I went back to run for 2 kilometers more as my recovery run. Honestly, I was more of boasting my medal as it was really my first official “medal” coming from the race organizer. I was giving myself a high-five for couple of minutes, telling myself I could give elite runners a sure run for their money if I train more.
My joy was interrupted when I started to hear words from fellow runner-bloggers who informed me that the race was 3 km short. Any one who looked at me that day would surely noticed the sudden change in my mood. I was disappointed, pissed (this explained why I didn’t bother to attend the post-carbo load with takbo.ph guys), almost thought I was robbed of my time. I spent four days of training to prepare and aim for sub 2 hours and this is what I got. I’ve been broadcasting around the world wide web that its another “improve or DIE” moment at that day. Somebody offered CPR, somebody suggested I should achieve sub 2 first before dying, a lot offered to help me achieve that goal. Was thankful to everyone, but unexpected things happen. Murphy’s Law does not spare anyone.
The organizer already explained their side. I know they really worked hard for this race. I saw doc Lyndon that morning, I was shocked and surprised he was manning the vehicular traffic near the entrace of McKinley. I have to shout and greet him as I passed him through my car. I saw Jinoe, he looked so stressed and was moving fast. I wasn’t able to greet him, he was moving faster than the speed of sound. I wasn’t able to check on Ian Alacar, as I started my stretching exercise followed by some drills as soon as I got out of my car. But I’m sure as hell this guy also worked his ass to make this race almost perfect.
I don’t want to think that I’ve wasted my time joining this race. In fact I learned a LOT of things by observing my run for this particular race. These are:
Running uphill - I tried pacing with Sir Jovie as we moved uphill. I tried duplicating his fast leg turnover/shorter stride but I find myself very tired after doing so. In my own training, I run uphill by raising my leg much higher to achieve longer stride. I guess I should include hill runs on ALL my training sched to strengthen and increase more my anaerobic capacity.
Heel Strike – I notice that I sometimes shuffle from being midfoot/forefoot to heel strike when I run. Two pictures below courtesy of sir Pio Gaston will show this:
I want to do some changes so that I run like Mark:
I like to run on forefoot as I believe heel striking transmits massive forces straight up the leg to the knee, the hip and the lower back. I will do more drills especially those that require faster cadence to address this.
My Shoulder – The photo below taken in the latter part of the race reveals that my shoulder is no longer relaxed and tend to hunch (see my left shoulder in the photo below). Ideally, shoulders should be relaxed and square or facing forward, not hunched over. Rounding the shoulders too far forward tends to tighten the chest and restrict breathing.
Hammer Gel works better with either plain water or VitWater (you know) . I noticed that my stomach didn’t react badly with HG and Vitwater combo, now I know.
I may not be able to achieve my dream of sub-2 for this race, at least I’m happy that I was able to observe my form, plus I finally got a medal. See you next Sunday for New Balance. It’s going to be “Improve or DIE” race for me! Yeaaahh man!!!
The Running Ninja with his first official medal
Related posts:
wilson
on Sep 21st, 2009
@ 5:08 pm:
it was indeed a very disappointing race. i’m sure that the takbo.ph guys(boss jinoe et al) did their best, but then what happened happened. let’s just hope na hindi na maulit.
anyway, i’m sure you’d get another opportunity to sub-2! considering the terrain you were actually on a great pace.
Julius (Yellowcard)
on Sep 21st, 2009
@ 5:36 pm:
I know how you feel, Sam. I ran 10k and thought I improved my PR by 3 minutes. Yun pala, the 10k route was also short by almost half a kilometer. I’m sure you’ll get that sub-2 in no time. See you around,buddy.
digitaldash
on Sep 22nd, 2009
@ 1:15 am:
heya! first time to comment.
wow, i’m glad that the rotarun experience wasn’t short of lessons for you, sam (kahit short sa distance ang 21k). and thanks for sharing!
Bryan
on Sep 22nd, 2009
@ 2:43 am:
nice!
nakatulong pa pala photos ni pio, not just the gait analysis. i do think that there are runners who change their stride when they get tired.
runningpinoy
on Sep 22nd, 2009
@ 3:24 am:
That’s what I keep telling everyone with Garmins: not to tell those who have-nots the actual distance because they’d be disappointed with the “21K” distance! Well if it’s too good to be true it may really be too good to be true!
Well there’s always another “true” 21K to test your powers, until then run safe! You’re really improving man!
dhenztm
http://runningpinoy.wordpress.com/
gerard
on Sep 22nd, 2009
@ 3:25 am:
I couldn’t believe it myself when I finished at around 1:58. too bad. was aiming for a sub 2:20 finish, I would have hit that if the race route was correct!
Bald Runner
on Sep 22nd, 2009
@ 7:54 am:
sam, try removing your hydration belt and don’t hold anything while you are running and you will shave a lot of time because you will be running lighter. try to spray some water to your cw-x tights and get its weight in a weighing scale and then get a running shorts (adidas/NB/NIKE)with slits on the sides and spray it with water and then get its weight also. now, you compare the weight of your damp cw-x with the damp running shorts. i am sure your cw-x is heavier. so, in longer distance races, the lighter you are, the faster your finish time. good luck at NB Powerace!
ricov
on Sep 22nd, 2009
@ 8:11 am:
Hey Sam. Natatakot ako dyan sa “Do or Die” strategy mo ha. “Do” na lang, wag na yung “Die”…Stills, cheers to your massive improvement in speed.
Coach Salazar
on Sep 22nd, 2009
@ 8:46 am:
hi sam,
cheers, although it is short by 3k, i believe you got a pr for that race base on your official time of 1:43:05 for 17k. minus 3k in 6.04mim/km will give you around 2:03:? or less depending on your fatigue factor for another 3k.
btw, regarding the running forms and correct biomechanics of yours. i want to extend my invitation to you to join our team bald runner running clinic held every tuesday, wednesday and friday at the ultra track oval from 5.30pm to 9pm. you will be surprise to know more about us.
you are very very welcome sir.
admin
on Sep 22nd, 2009
@ 1:05 pm:
Hi WIlson,
Agree, there’s another 21kmon Sunday the New Balance PowerRace, unfortunately I saw in your blog you weren’t able to register sayang. Anyway, i’ll remove some excess baggage (damp cwx, heavy hydration belt) as suggested by BaldRunner and see if this will make me lighter and faster.
admin
on Sep 22nd, 2009
@ 1:07 pm:
Hi Atty!
Yeah agree. Please join us after races, we usually hang around in takbo.ph singlets..we love to meet you.
admin
on Sep 22nd, 2009
@ 1:08 pm:
Hi Tracy,
I always learn a thing or two in all my races. Hope to see you soon again.
admin
on Sep 22nd, 2009
@ 1:10 pm:
Yeah,
It takes a lot of practice to have a consistent running form. See you at Mizuno on thursday!
admin
on Sep 22nd, 2009
@ 1:11 pm:
Dhenz!
You monster, there were 3 of you if my memory served me right who bypass me. You, Patt, Ziggy hahahah ang bilis nyo! See you on NB next Sunday? Share nman ng training secrets jan hehehehe
admin
on Sep 22nd, 2009
@ 1:12 pm:
Bro you’re getting faster ha. Congrats and hope to meet you soon!
admin
on Sep 22nd, 2009
@ 1:13 pm:
Hi Sir Jovie,
I will follow as you suggested. I will run “naked” on sunday. No Hydration belt, will wear compression shorts. See you at NB race!
admin
on Sep 22nd, 2009
@ 1:17 pm:
Nothing will happen if I fail hehehehehe…will just try to improve more by making some changes on my training. The die part gives me the challenge to “not settle” hehehehehe
admin
on Sep 22nd, 2009
@ 1:23 pm:
Hi Coach Salazar,
I wish I could join but I live in Dasma Cavite
Thanks for the offer though.
markhernz
on Sep 25th, 2009
@ 2:25 am:
Although the distance was short by 3km, it was a good race to prepare for the real 21km runs.
On running uphill, I think it’s just a matter of practice, I found that using shorter strides while maintaining your cadence makes it easier to conquer the hill and maintain a good pace.
See you in the next runs!