let me share my first 10k run story.
friday night, i was convinced that the nike+ sportband is busted (thanks to elbert of philmug for offering to have it replaced). i asked my cousin to lend me her sportkit, she agreed (after i promised to bring her sonja's cupcakes). went to work early on saturday only to find out my meeting was cancelled. feeling sleepy all day.
after work, went to check the nike and adidas sale at megamall. had to wait 20 minutes in line just to pay one shirt. i wanted to leave na nga but its a really nice climacool shirt from adidas so i said what the heck (actually "sige na nga" ni english ko lang para sosyal).
then i went to trinoma to get my ipod earphone replacement. you see, my ipod warrantly already expired last june but with some twist of fate e next year pa ang expiration nya as per apple's record. e di maigi, i've been a nice ipod fan naman. i was having a hard time finding an atm in trinoma. unlike ayala center makati, wala sila masyado bpi atm dun. naliligaw na nga ako sa pasikot sikot nila. tamang tama malapit sa exit yung goldilocks. bumili ako nung wheaten bread health tinapay. i could eat this kahit walang palaman kasi masarap sya talaga. but for breakfast, i prefer it with ludy's peanut butter (they now have a no cholesterol variant).
i got home around 9:30 pm. i was very excited for the race. nakalatag sa floor yung mga gamit ko. ipod, camera batteries, and cellophone... charged. jelly belly sports beans, audio waist pack, visor, camera, memory cards, bib, towel, changing clothes, wind jacket (in case it rains), umbrella (not for running), post race energy bar and drinks, injury kit, sunblock... all checked. i ended up sleeping at 1:30 am. i set the alarm at 3:00 am. when the alarm sounded i set it again for 3:30 am, then again at 3:45. when i woke up, 5:30 am na and it was raining. i knew i wouldn't make it so i decided to kill my frustration and disappointment by going back to sleep.
i woke up again at 10:30 am, still disappointed at myself. i decided to hit the gym and do a 10k on the mill... i am now a proud 10k finisher!!!
time: 01:37:24
pace: 09:42 min/km
calories: 917
i went to nike bhs to, hopefully, get a finisher's bracelet but they already left (i was there at exactly 5:00 pm). they were supposed to be there until 5:00 pm. oh well the good news is, the staff told me they still have bracelets left but they are not authorized to distribute them. had i made it to the race, i would have been at rank 271 out of the 300 participants.
i guess it helped that i did two practice runs last wednesday and thursday. someone from nikeplus forum shared her itunes code with me. she's from canada and she doesn't have an itunes account (ako meron) to download the free my first 10k training workout with jay blahnik. it is a workout that prepares the listener for the nike+ human race 10k event. so i downloaded it for her and i sent her the link. kaso protected file pala sya (itunes way of addressing piracy) kaya i converted it pa by burning it to a cd and uploading it again to itunes. ayun happy na sya, happy din ako. the workout is 40 minutes long. according to coach jay if you can complete the entire workout, even just once, you will be able to cross the 10k finish line.
warm up: 5 minutes power walk, walk as fast as you can without feeling winded, this is just a warm up.
easy walk/run: 4 minutes steady endurance pace, this shoulder be tougher than the warm up pace but not uncomfortable. do your best to run during the 4 minutes but if you need to walk some or all of it, go ahead. just go at a faster pace that you've done so far.
1st speed interval: for the next 10 minutes, do a 1 minute easy pace then 1 minute strong fast race pace, 5 total. if you've been mostly walking so far, now is the time to run. remember, you get a break every minute.
slow it down. switch to a pace that lets you catch your break. once you have, do an easy run or strong power walk for the next 10 minutes to build endurance. if you're new to training and you feel maxed out, cool down for a few minutes then end your workout. if you're pushing on, make sure your pace is back up to a strong power walk or an easy run. this should feel tougher than your warm up but not as demanding as the speed interval. you can mix power walk and easy run in this set.
2nd speed interval: do a quick body scan. if you feel like you've hit your limit, start to cool down. same speed intervals as before. 1 minute easy pace then 1 minute strong fast race pace, 5 total. this burst are what make you fitter and faster. be aggressive but don't over do it.
congratulations!!! now, cool down for 3 minutes.
friday night, i was convinced that the nike+ sportband is busted (thanks to elbert of philmug for offering to have it replaced). i asked my cousin to lend me her sportkit, she agreed (after i promised to bring her sonja's cupcakes). went to work early on saturday only to find out my meeting was cancelled. feeling sleepy all day.
after work, went to check the nike and adidas sale at megamall. had to wait 20 minutes in line just to pay one shirt. i wanted to leave na nga but its a really nice climacool shirt from adidas so i said what the heck (actually "sige na nga" ni english ko lang para sosyal).
then i went to trinoma to get my ipod earphone replacement. you see, my ipod warrantly already expired last june but with some twist of fate e next year pa ang expiration nya as per apple's record. e di maigi, i've been a nice ipod fan naman. i was having a hard time finding an atm in trinoma. unlike ayala center makati, wala sila masyado bpi atm dun. naliligaw na nga ako sa pasikot sikot nila. tamang tama malapit sa exit yung goldilocks. bumili ako nung wheaten bread health tinapay. i could eat this kahit walang palaman kasi masarap sya talaga. but for breakfast, i prefer it with ludy's peanut butter (they now have a no cholesterol variant).
i got home around 9:30 pm. i was very excited for the race. nakalatag sa floor yung mga gamit ko. ipod, camera batteries, and cellophone... charged. jelly belly sports beans, audio waist pack, visor, camera, memory cards, bib, towel, changing clothes, wind jacket (in case it rains), umbrella (not for running), post race energy bar and drinks, injury kit, sunblock... all checked. i ended up sleeping at 1:30 am. i set the alarm at 3:00 am. when the alarm sounded i set it again for 3:30 am, then again at 3:45. when i woke up, 5:30 am na and it was raining. i knew i wouldn't make it so i decided to kill my frustration and disappointment by going back to sleep.
i woke up again at 10:30 am, still disappointed at myself. i decided to hit the gym and do a 10k on the mill... i am now a proud 10k finisher!!!
time: 01:37:24
pace: 09:42 min/km
calories: 917
i went to nike bhs to, hopefully, get a finisher's bracelet but they already left (i was there at exactly 5:00 pm). they were supposed to be there until 5:00 pm. oh well the good news is, the staff told me they still have bracelets left but they are not authorized to distribute them. had i made it to the race, i would have been at rank 271 out of the 300 participants.
i guess it helped that i did two practice runs last wednesday and thursday. someone from nikeplus forum shared her itunes code with me. she's from canada and she doesn't have an itunes account (ako meron) to download the free my first 10k training workout with jay blahnik. it is a workout that prepares the listener for the nike+ human race 10k event. so i downloaded it for her and i sent her the link. kaso protected file pala sya (itunes way of addressing piracy) kaya i converted it pa by burning it to a cd and uploading it again to itunes. ayun happy na sya, happy din ako. the workout is 40 minutes long. according to coach jay if you can complete the entire workout, even just once, you will be able to cross the 10k finish line.
warm up: 5 minutes power walk, walk as fast as you can without feeling winded, this is just a warm up.
easy walk/run: 4 minutes steady endurance pace, this shoulder be tougher than the warm up pace but not uncomfortable. do your best to run during the 4 minutes but if you need to walk some or all of it, go ahead. just go at a faster pace that you've done so far.
1st speed interval: for the next 10 minutes, do a 1 minute easy pace then 1 minute strong fast race pace, 5 total. if you've been mostly walking so far, now is the time to run. remember, you get a break every minute.
slow it down. switch to a pace that lets you catch your break. once you have, do an easy run or strong power walk for the next 10 minutes to build endurance. if you're new to training and you feel maxed out, cool down for a few minutes then end your workout. if you're pushing on, make sure your pace is back up to a strong power walk or an easy run. this should feel tougher than your warm up but not as demanding as the speed interval. you can mix power walk and easy run in this set.
2nd speed interval: do a quick body scan. if you feel like you've hit your limit, start to cool down. same speed intervals as before. 1 minute easy pace then 1 minute strong fast race pace, 5 total. this burst are what make you fitter and faster. be aggressive but don't over do it.
congratulations!!! now, cool down for 3 minutes.
