Tuesday, May 28, 2013

Recovery and reflection week (strength building week 7 - 2790 minutes)

DigitalFilipino E-Commerce Boot Camp BoracayMy trip to Boracay last week brought me a lot of learnings, discovery, and reflection.  This includes:

1. Realized that running on the beach can result to foot pain as the sand is not stable. This I encountered on my right foot arch area during the 2nd day of recovery run.

2. Consulted a physical therapist yesterday about my right leg concern. After several squats and form check, she noticed that I tend to put more weight on my right side. She suggested exercises that I can do to be more conscious of it whenever I work out.

Thinking about it, I realized that I was prone to side twisting my left foot whenever I get off balance. Subconsciously, this may have made me rely on my right foot side more for stability.

3. The two weeks practice session I had that got me motivated to do my first 10 run happened too soon. I realized I had to make time for more strengthening and prepare myself well before I level-up to 21k.

Boracay shots May 25 4. I was still able to do the Nike Training Club work out 3 times last week. As I focus in completing the get strong series, hope this will serve me well in preparation for the 2nd Cobra-Dragonboat regatta this June 2.

For this coming week, I intend to do the following:

1. Do 2 to 3 running sets. One in Davao (will be there for the Digital Influencer Boot Camp Davao) and at U.P. Diliman Academic Oval (after #iblog9). Need to build endurance for the 2nd Cobra-Dragonboat regatta this June 2.

2. Will start doing the pre-run workouts in the Nike Training Club as part of my program. Hope this will help me build the strength I need in the legs area.

2. Will also make time for running clinic training and physical therapy sessions to help my legs cope better as I aim to run longer distances. If all goes well, I hope to do my first 21k run this 3rd quarter.

3. Will also be fixing my schedule so I can return to swimming again soon.

Saturday, May 18, 2013

Recognizing Body Limits: Learning How to Recover from Injury, Run, and Workouts (strength building week 6 - 2655 minutes)

I just finished a 12k run at the Nurse Corps, AFP Diamond Run (May 18, 2013). Joined the 10k category. However, some of the race marshals (including those in the water station) pointed us towards the wrong direction. As a result, we had to go back and ran another 2k just to get straws and meet the requirement for a finisher medal.

It got frustrating though that as we ran, there were no more folks giving straws and another runner had to point us to the right direction just to return at the grandstand area. I ran for 2 hours and completed 12k as a result.

Nurse Corps Run But focusing on the positive side, I can now endure running for 2 hours with a slow pace.

Managing an injury
But this week didn't quite go well actually:

1. Last Sunday, I had a sprain after working out that afternoon. My right foot felt pain and later on "ngawit" inside (whether walking or sitting) although there was no swelling.

2. Didn't ran for the whole week. Did not work-out last Monday and Friday just to manage it as the "ngawit" feeling comes and goes.

3. After the dragon boat paddling practice, had a quick foot massage last Friday though it didn't made the "ngawit" disappear.

4. Eventually decided to take Advil on Friday night and Saturday morning to see if it will help at all. It seemed to have lessen the "ngawit" feeling although it didn't it disappear.

Still did the 10k run
2655 #ntc minutes But I was still determined in doing my first 10k run and all I can do left was pray for safety. Told myself that if I would feel pain, will stop running right away.

Wore my Timex heart rate monitor and just started running. My heart rate immediately jumped to more than 150 as I started running and maintained it at around 143 then. As I ran longer, non-stop, the "ngawit" feeling on my right foot just disappeared.

Learning how to recover
Definitely, I would like to recover more effectively after my runs and go beyond the post-run usual stretching. This includes:

1. Giving the body a break from work-out daily or ensure there's variety, focusing on different muscle groups, to give time for healing in other used areas.

2. Eating and drinking right before and after work-out. Instead of energy and bottled hydration drinks, try iced green tea, coconut water, chocolate milk, and vegetable juice.

3. As I already reached the 2 hours mark in one run, focus on improving endurance further within that time frame.

What's next?

1. Will be in Boracay this coming week for my boot camps (digital leader, e-commerce, digital influencer).  It will be my first time to try running in a beach area and hope to do it for 5 days. Will also try to dragon boat paddle while there.

2. Will go back to swimming again and use it for post run recovery.

3. Will train to do a 21k run soon.

4. Hope to perform better at the June 2 Cobra-PDBF Dragon Boat Regatta.

Sunday, May 12, 2013

Getting ready for a 10k run (strength building week 5 - 2475 minutes)

Conquer Philippines Run 2013After the 2nd Cobra-PDBF International Club Crew Challenge Bohol Edition,  I decided to run actively to help assess my strength building progress.

3 runs in a week
I joined the Conquer Philippines 2013 Run last May 5.

The 6k category included challenges such as wall climb and mud crawl to complete the race. Putting bruises on the knees aside, the run was enjoyable.

#ntc and Nike+ workout logsMany thanks to Titanium Runner for tagging me in this activity.

Last May 8, I targeted doing a 1 hour and 15 minute run at the Cebu City Sports Center.

Nike+ Run log This was followed by a 1 hour and 30 minutes target run last May 11 at U.P Diliman Quezon City Academic Oval and finished 5.87 miles.

What I liked about this run was being able to complete it without stopping for water or feeling the need to go to the nearest rest room.

Also surprised that my fastest 1k and 5k was still my first run at the Run Adelaide 2013 event.

Have so much to improve on how I run. Doing a run with an experienced runner can give inputs you need to improve speed, pace, and endurance

Fitness on the road
I realized that with the travel schedule I have, usually 2 to 3 days in one location, it is hard to join workout and running programs. So I learned to integrate the following in my travels:

Must bring during travel 1. Bring my dumb bells, theraband, and rubber shoes so I can still do the Nike Training Club routines in the morning. (Also have step, kettlebell, and medicine ball at home.)

2. Do a run in the nearest track oval. Doing a morning run gives you some level of comfort and security rather than just running on the road. It also has ample facilities such as rest room and resting area.

Doing my first 10k run
I intend to do a 10k run this coming weekend. Am excited for I never thought it will happen this soon.

Hopefully this experience will help me become more effective in the next Cobra-PDBF Dragon Boat Regatta on June 2, 2013.

Thursday, May 02, 2013

Train, train, train: Lessons from Bohol Dragon Boat Regatta and Running (Strength Building month 1 - 2040 minutes)

Last April 25 to 29, I was in Bohol for an E-Commerce Boot Camp and the 2nd Cobra-PDBF International Club Crew Challenge (#boholdragonboat). Knowing I will only be in Manila for 5 days this past month, I started my strength building series using the Nike Training Club (#ntc) application last March 30.

As of this writing, I clocked in 2040 minutes (34 hours) workout time using #ntc. Attended 2 Triton practice sessions and went to Bohol.

TRAIN, TRAIN, TRAIN
I realized it is important to make time for practice to build a sense of paddling rhythm with your team. Manage your breathing especially in the mixed team where paddling is more intense in comparison to the women team. In regattas where the best of the best competes, the fittest, strongest, and synchronized as a team are the ones that shall prevail.

Got my first medal at 2nd Cobra-PDBF International Club Crew Challenge Bohol Edition
Got my first Cobra-PDBF International Medal
Philippine Coast Guard, especially its women's team, has greatly improved and took the women's 200 meters and 500 meters championship. A top spot that Triton Dragon Boat racing team has long hold on to. Although we still manage to get runner-up spots in the women's and mixed team categories.

I guess what happened to us in the women's division can also be said as similar to what the Philippine Army and Philippine Navy has experienced. Their usual champion spot taken from them by Lake Buhi in categories that matter the most - the 2000 meters and 500 meters which is all about strength and endurance.

Dragon boat teams of Philippine Navy, Philippine Coast Guard, Philippine Army, and Lake Buhi prevailed as the big 4 at the #boholdragonboat. It was a humbling and an eye opener experience. I'm sure that all of us, regardless of teams, who joined that event learned a lot and had to re-assess ourselves and our teams - to do better next time. None of us will ever be the same again if all are aiming for the highest spot. Especially if the Philippine Navy decides to actively compete in PDBF organized regattas to redeem itself as the top paddlers in the country (they reign at the top in PCKF organized events and represent the Philippines in international competitions).

2 mile run at CPG Sports Complex Tagbilaran Bohol Before returning to Manila last April 30, I did my first oval track run at the CPG Sports Complex in Bohol. I was only able to do 2.01 miles in 52 minutes. This falls short in comparison to an outdoor run I did last April 14 where I clocked in 3.46 miles in 50 minutes. Will run more and see what can be done to improve.

3460 minutes to go
The highest #ntc reward so far is 5500 minutes. Combining the #ntc workout with 2 to 3 sports activity in a month worked well for me. Hope that at the end of month 2, my strength would have significantly improved and be able to dragon boat race, run, and swim better.