I was so blessed to have a copy of Jeff Galloway’s book entitled “MARATHON!” from BOOKSALE STORE in SM Bicutan. Since then, I’ve been following his methods and I find everything to be effective.
Included in the book are different training plans depending on the goal. Being the newbie marathoner that I am, conservatively I chose the one that meets my current level of fitness, for the upcoming Condura Skyway Marathon on February 7, 2010.
Diligently, I followed the plan, incorporating XT (cross training) on Mondays and Wednesdays, easy/recovery runs on Tuesdays and Fridays, tempo runs on Thursdays, and long runs/hill repeats/mile repeats on Sundays.
The Birth of Calibre 45
Training plan last Sunday, January 17, 2010 ordered for a long run of 43 to 45 kilometers. I initially intended to run it from my home to Bonifacio High Street (BHS) and back, with the intention of meeting Sir Jovie Narcise aka Bald Runner in BHS to redeem my Rizal Day Run (RDR) medal and register for the 2nd Bataan Death March (BDM) 102k Ultra Marathon. However, I’m a bit hesitant running the route, with safety as my topmost consideration. After consulting with Coach Mar aka Pojie / Forefoot Runner, he suggested that we organize a group that will start in Kilometer 0 (Luneta) going to BHS, then Eastwood in QC. I traced the route via MapMyRun.Com and told him that we need extend further to Marikina Riverbanks before we turnaround and re-trace the route back to Kilometer 0 for a total of 45K, to which he agreed, and we called the project: Calibre 45.
We agreed to have Mc Donald’s UN Avenue at 2:00 AM as our meeting place and time, and start at exactly 3:00 AM in Kilometer 0. Thread invite via Takbo.Ph forum followed, and one by one, runner friends enlisted.
Calibre 45 is the peak of my training plan. I prepared well for the day, by resting and ensuring that I have enough sleep last Thursday and Friday.
I checked Runner’s World on recommended long run pace, and based on my 30 minute 5k race finish, a 7:31 to 8:26 min/km pace is ideal for me.
I have decided to execute Calibre 45 via 8:00 min/km pace at 4 minute run : 1 minute walk ratio, non-stop (to avoid lactic acid build-up that immobilizes muscles).
The following will be my estimated time of arrival schedule:
03:00 AM – 00k Kilometer Zero (Luneta)
03:50 AM – 05k Buendia Palanan Area
04:40 AM – 10k Kalayaan 32nd Street Area
05:30 AM – 15k C5 Bagong Ilog Area
06:20 AM – 20k C5 Eastwood Area
06:45 AM – 22.5k Marikina Riverbanks (turnaround)
07:10 AM – 25k C5 Eastwood Area
08:00 AM – 30k C5 Bagong Ilog Area
08:50 AM – 35k Kalayaan 32nd Street Area
09:40 AM – 40k Buendia Palanan Area
10:30 AM – 45k Kilometer Zero (Luneta)
Gliding My Way
Remembering John ‘The Penguin’ Bingham’s “NOTHING NEW ON THE RACE DAY” guideline, I have thought of also making Calibre 45 as the final test run for my Nike LunarGlide+. I have heard many didn’t like the pair for long runs, but I have to experience it myself, and decide later if I would consider the LunarGlide+ for Condura.
While waiting in Mc Donald’s, I ate a banana, drank Vitwater Endure (Blue), and a cup of Mc Donald’s Premium Roast Coffee.
Our run started at 3:15 AM in my watch. With my plan in mind, I diligently ran within my pace and aerobic zone, and walked following the ratio. The gang was a bit intrigued, but I let them go ahead as I leisurely take my walk break. Coach Mar and Doc Topher noticed and followed my method starting km2. Others soon followed suit (somewhere in km12, I guess they got tired and noticed that we are still fresh).
We reached BHS on schedule and met our fellow Takbo.Ph friends who are either running PSE Bull Run or 37 kilometer Condura Route Simulation, for some picture taking and very quick chats.
On our way to C5 area was a bit challenging since vehicles of all sizes are zooming their way, and we really need to be alert and carefully walk our way until we secure ourselves for a good running route along the road, which is already in the area of Universal Robina. I took the mandatory walk break opportunity to eat my small Snickers bar.
The group decided for a pit stop in Shell at the corner of C5 and Julia Vargas for a quick snack. I wanted to go on, but I’m also hungry. I joined them and walked around while eating siopao and Vitwater (you know?! hehehe), for continues movement and avoid locking of muscles. I also stretched my plantar fascia before we resume our run.
Photo Source: http://www.flickr.com/photos/57958983@N00/3358991558/
As we near the vicinity of Marikina Riverbanks, Emil and Chris mentioned that we already covered more than 22.5 kilometers based on their GPS watches. So we turned around before reaching Marcos Highway. Here we noticed that Jonathan was not with us. We later learned that he lost his way, and headed back to Kilometer 0.
Joen and Tonette left us in Blue Ridge Area heading to their respective residences. Betty also left us in Valle Verde area heading to her place.
The group decided for another pit stop in Petron near Mitsubishi Motors along C5 for some snacks. Again, I walked around and stretched to avoid muscle tightening in my plantar fascia, while drinking water and Vitwater (now I know! hehehe).
Coach Mar accidentally landed on something that made him feel some pain in his foot, and conservatively decided to call it a day, before it aggravates to something very serious.
We reached BHS around 8:45 AM, just in time to meet Sir Jovie. I was surprised that we are still on schedule despite of the 2 pit stops, and I was feeling great! We got our RDR medal, registered for BDM, and quick chat with friends who are still in the area.
Cyrus was so happy to cover his planned mileage and called it a day. Gab and Junar took another route heading to Baclaran and Mandaluyong, respectively.
Chris Superhatdog, Wilnar, Rodel The Argonaut, Doc Topher, Sir Rene aka JazzRunner, Gian the 17 year old back pack runner, Angel Kulit, Emil Decipher and I proceeded to finish the project. Last pit stop was at the Pacific Star Building (roughly kilometer 38.5) at the corner of Buendia and Makati Avenue for taho (a native snack drink made of soy beans, caramelized sugar, and soft gel balls).
Even if everybody was still fresh, we decided to walk to conserve energy and avoid unneccessary injuries. We were all thankful for the very beautiful weather that spared us from getting wet or burned.
Photo courtesy of Rene Villarta
Approaching Buendia Palanan Area, Chris, Wilnar, Rodel, and Gian decided to resume running. Sir Rene and Angel soon followed. Doc Topher, Emil and I walked and enjoyed the Dragon Boat Festivities along Manila Bay. We reached Kilometer 0 at 11:30 AM, still fresh, no injuries, no sun burn, thank You, Jesus!
After Calibre 45, I am now confident for Condura. My average heart rate until Kilometer 38 was still within the aerobic zone, thus, I can push for more and meet the cut-off time of six (6) hours.
Nike LunarGlide+ also worked well for me. I may consider wearing it for Condura.
Calibre 45 was also the first time for me not to wear contact lenses on a long run. I feel more comfortable with my spectacles. Learning from ultra-marathoner Ronald, I’m now considering of changing its lenses with transitions, for eye protection against harmful ultra violet rays.
It was also the first time I tried Vitwater on a long run. I was thinking, the Pat and Ton Concepcion might have these at the last minute in Condura, since they are relatives with Joey Concepcion (not too obvious, eh?) of RFM.
Next 21 Days
Taper time. I still have to continue with my weekday training plans, but no more long runs on Sundays, just speed work, and stay injury-free.
I’m ready for Condura Skyway Marathon! Thank you Jesus!