Base Phase Week 3 & 4: 35.42K & 50.72K

Week 3's training was a downer. Things were going well and I thought a 50K week was a clincher. Easy peasy. I caught some of my colleagues' flu and was out for a day (only) and managed a few very good midweek runs.

There was even a day of double workout, though in retrospect it might have come too early at this phase. I was quite tired because of it. Then Carbokid 2 fell ill, floored by cough, fever, flu with bouts of vomiting. The 3 adults at home were running around like headless chicken attending to him. And if you know C2, being a feisty character that he is, it's not easy getting him to cooperate. He's so different from C1 whom you can at least negotiate with. The couple of rough nights knocked me off and the targeted 19K on Saturday were busted. I managed to salvage a 13K on Saturday evening but couldn't recover on time for an early run on Sunday morning, and I ended the week on a low.

After such a seemingly discouraging week, the natural reaction would be to hammer the next week like crazy right? Then I thought about it and put everything in perspective. I've been running really well. I've not lost any of my speed - in fact I've been running faster, very near to marathon goal pace. I don't think I've problems hitting a sub-50 minute 10K. So I've taken slightly longer times to recover but that could be due to the generally faster pace I've been running. Perhaps I should take it easier so that I'm able to last through the week in better shape.

Week 4 ended quite well. Other than hitting the 50K milestone for the NYCM training, the quality of workouts have been consistent. I'm getting more comfortable with steady-state runs and remained in control on the faster sessions. My stated goal for the Base Phase is 55K weeks and if I pace myself accordingly I should be able to hit it either this week or next. I plan to be consistent throughout this training even if the volume remains just so-so. My aim is to make sure that lower volume, with higher quality will bring about peaking at the correct time.

Certainly events, unplanned they may be such as C2's continued illness and my brushes with cold/flu, are making sure that I don't overdo things. I ran 5 days last week and due to some pre-planning, I knew that I could run in the evenings. That allowed me to sleep in on weekday mornings, even if that only meant an additional 10 minutes in bed. Tuesday's 11.8K was fantastic - 6:02 pace aerobically - while Saturday's stupendously hard hill workout with running partners, at first with Geraldine and Loke, then Geraldine (up the 2.4K Kiara Hill) and finally with the RunnersMalaysia group with last 2K with Chen. The trip up Kiara Hill deserves a special mention due to the hard work it brought about. It was a new route for me and I ran without knowing where the peak was. It was a series of curves and more curves that took its toll on the lungs (I maxed out my HR), quads, calves and glutes. On a couple of stretches I was even reduced to walk breaks. Sweat were dripping off the tip of my nose! And Geraldine couldn't be seen in front!

See the elevation spikes?

Despite the 2 days, the run that took the cake was yesterday's late evening 9K which I somehow cranked out at 6:06 pace despite the sore legs. I shall be returning to this hill a few more times before the main event. I'm thinking of this workout to simulate late stage hills - a 10K "warmup" incorporating 3K easy, 7K at LT pace around the lake before heading to the hill. There, do 6 repeats up the hill before a 2K easy warmdown around the lake.

Shoe Review: Nike Zoom Victory+

The first reaction when I put on the black and white pair of Zoom Victory was “Whoa!” Then I asked Wong, "Are you sure this weighs 10 ounces?" I'd laced it up after returning to the car park following a 19K Saturday morning run and was eager to try on the hot looking shoes. It certainly felt lighter than 10 oz and several Internet searches later on the online shoe retailers site such as Holabird to RoadRunnerSports had the weight pegged from 9.3 to 10 oz. Personally it felt like 8 oz.

The next feeling that ran through my mind was the low profile ride. It's almost like your soles are in direct contact with the ground. This immediately gives the shoes a go-fast feel. The next impression I had was that the shoe very nearly completely moulds itself to your feet. The strategically positioned strands of Flywire cinch the uppers together and wraps the entire shoe around your foot. Every part of its construction is aimed at giving you what the designers call “The Naked Ride”. They want you to forget the shoe and concentrate on the task at hand – running fast.

To read the rest of the review please hit this link.

The New York Road Runners

The NYCM, while branded as the premier New York Road Runners (NYRR) event, is just but one in a line of famous races that the NYRR organize every year. You may have heard about the NYC Half Marathon Presented by Nike, The Fifth Avenue Mile, and the Empire State Building Run-up. NYRR also play host to top feature events such as the US National XC Championship and more recently the US Men Olympic Marathon Trials. Helmed in the past by luminaries such as Ted Corbitt, Fred Lebow and presently led by Mary Wittenberg.

 

The NYRR celebrate its 50th Anniversary this year and the famous organization have put together a series of 50 video clips in 50 days highlighting the great moments and famous names associated with their events. If you've been captivated by the legendary marathoners such as Grete Waitz, Bill Rodgers, Frank Shorter, Alberto Salazar, you'll be able to see them in action here. I personally found the clip of Lebow and Waitz finishing particularly moving. If you like the clips, you can download it by first clicking on the video title and then right-clicking the "Click To Play" to save it. To get to the video page, just click on the image link above.

 

Their clubhouse is located 9 East 89th Street (between Madison and Fifth Avenues), less than a block from Central Park, and is open weekdays from 10:00 a.m. to 8:00 p.m., Saturdays from 10:00 a.m. to 5:00 p.m., and Sundays from 10:00 a.m. to 3:00 p.m. It's a must visit for me but I'm not sure if I'll have the chance to join their organized runs at Central Park - perhaps a few days after the marathon. We'll see.

 

To learn more about the NYRR history, please click http://www.nyrr.org/about/this_week.asp

 

From the NYRR website:

50 Great Moments in New York Road Runners History

 

There have been many great moments in the first 50 years of New York Road Runners: World records have been set, champions have been crowned, and millions of runners of all fitness levels have crossed finish lines—while so many more have experienced the life-changing benefits of simply taking their first steps in running.

 

Beginning today, we celebrate 50 defining moments in NYRR’s 50-year history. Each day for the next 50 days, we will post a short video that commemorates one special moment in time. These fascinating glimpses into our history were created and produced by our longtime partner Salmini Films. We know that they will entertain and inspire viewers, and that’s why, at the end of the 50 days, we’ll be asking all of you to help us select the greatest of the great. First, a panel of industry and media experts will choose, from among the 50, the top 10 Great Moments in New York Road Runners History. Then, we’ll pass these selections along to you, the running public, to vote on the single greatest defining New York Road Runners moment.

 

Check back daily, and stay tuned for information on making your vote count for the Greatest Moments in NYRR History.

Base Phase Week 1: 44.88K

The upwards movement of my mileage continues. I'm 3 weeks into my training and I've managed a very modest mileage. It's approximately half the volume that I'll be doing in 2 months' time and I'm glad to be getting in some quality runs. I've moved some runs to the morning and it wasn't too bad either. I just needed to ensure that I get to bed by 11pm. The earliest and longest run so far was a 19K with Geraldine and Loke at 5am Saturday morning. Going long was fantastic and I thought finishing strong at the end of long runs were important. We covered the final 2K in under 5:30/K splits.

I've been eating well too. Plenty of smaller meals and snacking, so that my energy level is on the level. My weight stands between 57-58kg.

Nike have been most generous with their support. I'm rotating between the Vomero 2, Structure 11 and Elite 3. And just 2 days ago, I laid my hands on the cutting edge Zoom Victory+. Wearing it is an experience. I'll just say for now that it'll see some action in speedwork and short races - definitely the pair for the Aug 31st Human Race.

Week 2 of Base will have me cross the 50K mark for the week and it's a mark that I plan to hold till the end of Base Phase. Time for bed now. Have a good running week ahead!

Nike Videos

I'm taking time off from posting about my training to share with you the latest tech that Nike is bringing to the market. I get excited when it comes to technology - I'm partly a geek you see. Tech is my day job.

Flywire
You're going to be hearing a lot about Nike's Flywire technology, so why don't we find out what all the hype is about.







Distance Singlet
We've been calling them vests as singlet sounds too "Pagoda" brand-like. But Nike has brought back the cool to the "singlet" word. The result is a singlet that's 30% lighter than that which appeared at the Athens Olympics and "no-sew" seams (kinda like crimping). Aesthetics are heightened with zone vents disguised as Aerographics.



Zoom Victory Spike
A spike that was considered too light but created a storm at the World Championships.



Air Zoom Matumbo
This middle distance spike has only 4 "nails" (versus 6 on conventional spikes), a moulded arch section and a thicker midsole. Find out how the name came to be and what it means.



Luna Racer
Granted, not everyone can wear this 5oz+ flat but ...



Precool Vest
OK, so they use the "vest" word. Wearing it transforms you into a Batman lookalike. Just don't mistake it for a kevlar body armor!

Nike Lab

You gotta check this site out! That's all I'll say, so just do it!

Conditions To Blow Piglet Away

If you had watched one of the Pooh cartoons, there was one where piglet was blown away by the strong wind ("Winnie the Pooh and the Blustery Day"). This morning was just as blustery. I moved my training time to the mornings so that I can still get my runs in, in case I get held back by work. Mornings are cooler too, definitely better conditions to run than in the hot afternoons these days.

It was nice and cool as I headed off along the well-lit roads. Even so, I was garbed in gear with plenty of reflective strips - Triax Structure was the shoe of choice. The pleasant conditions made for a relaxing run even though I found myself battling headwind on certain stretches. The wind kept me dry for the first 2K and I estimated the temps to be around 23C.

At the about the 4K mark, it drizzled lightly and by the 5th K, the heavens had opened up. Folks leaving their homes for the office or to send their kids to school were surely dumbfounded to see a runner that early, more so in the rain! There aren't many runners living around my area. The rain were bothering my vision as I had no caps on. I finally wrapped up at 7K and the household was just stirring. Quickly showered, changed and had a couple of slices of carrot bread washed down with coffee. Played with Carbokid 2 awhile before leaving the house.

You know what happens after the rain - yup, a terrific traffic jam. I barely arrived on time for an appointment at the regulator's office. Other than the drive to work, it was a fantastic day.

Note to self: Remember to buy oats, coffee and creamer!

Periodization Week 2: 35.46K

Today sees the completion of the 2-week Periodization Phase. Not much change to the weekly mileage and I ran without pressure. No chasing of splits, mileage or anything of that sort. Just go out there and run 4 times a week.

I noticed that the weather in the evenings have been very hot of late with temps hitting 34C even. Just like today. I'll never be able to run in temps close to NYC. So the feel of cold weather will be alien to me until Oct 30th when I arrive at The City. The sun was still blazing at 6:30pm but I had a run scheduled. After guzzling down copious amount of fluids, I put on my shades, changed into a lightweight NikeFIT vest and shorts and went into the kitchen filling up 2 bottles of iced isotonics. 10 minutes later after tying up the Vomero 2+, I was out of the door. I usually don't train with my sunglasses (Oakley Half Jacket) on - the fact that I did today pretty much tells you how glaring it was.

At the office, work has been holding steady but our Department has been rocked by 4 resignations of late. With replacement head counts difficult to get, expect more work heading my way. 

Tomorrow will see that start of the 6-week Base Phase. It's a very important period where mileage will be gradually increased to the mid 50s per week. No matter how many times you've done it, it never gets easier. As you grow older, you'll need to monitor your recovery period and so on. Focus will be on quality not quantity... for now. 

This is when real work begins.

Global Races

There are 2 upcoming global races that you can participate.

Nike+ Human Race 10K

The first one is The Nike+ Human Race 10K happening on Aug 31st. Malaysians can run the race virtually on that day in this country, since only Singapore is selected in this region to be among the 25 cities around the world hosting this run. Participants will be treated to major concerts after the run lending an air of festivity to the day. I'll be setting up a blog early August to chronicle my training for the event. So chart your 10K course and register! Visit the official site here.

Phedippidations Worldwide Half Marathon Challenge

The 2nd event is the 3rd Annual Phedippidations Worldwide Half Marathon Challenge, which includes a Kick The Couch 5K distance. More info and registration on this completely fun, run-where-you-are, and free race can be found on the official website. As the race draws nearer you can even print out your race bib and upon completion of your run, log down your timing and print out your certificate. A podcast has even been setup to keep participants up to date. For this head on to The Extra Mile podcast.

So c'mon. Join me and be part of the worldwide running community and register yourselves for the runs!

Gear Review: Nike+ SportBand

Confession: I'm having an affair. But don't tear your hair out! The fling - a second one at that - is with the Nike+ training tool. My first exposure to it was the Nike+ iPod combo [read the review here] where your iPod nano work together with the shoe sensor to provide you feedback while you workout. Key information like distance and pace are read (by customizable male or female voice) to you during your run accompanied by pumping tunes. Together, this virtual coach provide a mean motivational. Runners who run to music but aren't iPod users were left high and dry, nevertheless. To make sure that these non-iPod users are not alienated, Nike Sales Malaysia will be bringing in the Nike+ SportBand very soon. So fitness enthusiasts who don't want to purchase the iPod will soon be able to hop on the Nike+ platform.

Enter the SportBand
Thanks to Nike Sales Malaysia, I laid my hands on the hip looking SportBand in June. The packaging is compact. In the sturdy plastic case are the SportBand, a sensor and a pictorial and sparse user guide. It's very easy to set up, thus doing away with the need for a voluminous manual. Non-geeks will not complain on the usability.

Download and read the full review here.