Normal Range!

According to Runner’s World having a faster and short distance training will help you lose weight as it help your body burn off those unwanted fat percentage on your body even until you’re done running in comparison to have a faster run yet longer distances but that strategy can help you gain endurance and burn off those calories you’ve taken as it converts into energy which your body uses automatically like fuel.

I just wanted to make a quick post before I conk out that according to the site, my BMI is now within the NORMAL RANGE and I have only 5 more points to work on in order for me to get into a healthy range. I’m glad I have stepped away from the overweight ladder more so I’m a step away from other health concerns.

It’s my rest day but I’ll be having my next training tomorrow which I will try my very best to run for a complete 1.5 mile. I finished a mile for 15 minutes, I’d like to improve and catch my breath. Hopefully I won’t have side splits.

I’ve been having insomnia. I shall try to have my sleep, wake up and have a run in preparation for judgment day for the upcoming fun run. Goodnight!

Focus on a 3k

I have until July 11 to make up my mind if I’ll be joining the next fun run however as much as I feel nervous about having to get back on a group of runaholics or fun racers; there really is nothing for me to get worried about since the reason why I’d want to hit the pack was because I’d want to motivate myself and dive more routes.

Just like yesterday, I took off with a run and as much as possible I dared myself not to jog. I gave myself a challenge to just go on for a kilometer and then have a minute jog, brisk walk if I must and alternate it with a run minute after each.

Sadly, I finished my mile in 15 minutes but at least I didn’t force myself to the extent I felt as if my heart was racing to pop out from my chest. I swear, i wouldn’t want to do that again. Phew. Charge it to experience, it certainly was scary.

I finished my 3k (1.88 mile) in 15′ 27″ /mi , 22′ 42 minutes for the entire duration.

stretched and did 40 crunches. It’s been sometime since I used my body weight for squats, crunches and lunges. I’m getting back at it as I work on my pace, speed and time.

On my next training I will work myself and add 5-10% to my kilometer run until I achieve a full 3k and stride for an entire 5k. Try to achieve it for 20 minutes and see how fast I can go when my deadline arrives.

I’ll be ultra happy if I hit 10 minutes

One Run. One La Salle

There’s going to be a race organized by my Alma Matter. which has 3k, 5k and 10k routes. From the previous year’ result the first who finished the 3k route achieved in less than 9 minutes. The moment I saw that there was a 3k route, I turned quite blushy since I just finished a mile run for 8 minutes surprisingly but it was a struggle wherein I have felt the intensity of my heart racing as if it was going to detach from my chest and I felt really nauseas. I still have until July 11 to check if I can do it again without feeling running out of breath and panting as well as having myself scared on what I was going through.

Nonetheless, I’ll both check if I can make it either way on a 3k or 5k until then, when I get good scores on my Nike+ I’ll go for it.

Seriously these run challenges are making me feel a bit chickened out since my guy friends has been achieving good runs without breaking a sweat in the mean time here’s this girl who’s struggling, recovering from medication and trying to prove much more that she can gain her endurance back in less than 2 years.

HELP. How do you train yourself on these kind of race?

improved mile and stride

Re-assessing my runs on Nike, I’m PROUD to say I have accomplished finishing a mile in 8 minutes in comparison to 9-12 minutes not only that, my strides are faster than how I used to train myself although I didn’t last to finish my second mile on such 5/mph pace. I have felt my heart throbbing as if it’ll throw itself out from my chest. I couldn’t lie though, I have to get back on my lifestyle if I want to improve on my 5k distance done in 25 minutes.

My heart raced.

I felt nauseous, palpitation and I turned really red wanting to faint. Sure, I pushed myself just so I’d know if I can already handle long strides for a mile or two. I finished a 1.41 mile in 15′49 minutes since I walked to cool down and I had to fast walk in order for me not to shock on my heart rate. Seriously, I got a bit scared.

I desperately need to fix my body clock, pay attention to my meals more again ( I’ve been slacking ), hydrate myself with my usual 96 oz water (yes, I haven’t been) and of course not miss out on my training days or allowing an entire week not having a route.

Attend the gym for more leg weights and have myself guided in terms of body sculpting since the gym is the only best place I know of who has Pilates near where I live. I have to bug my brother to take me with him and encourage him to attend more often or else, if not, I’d have to drag myself with no exceptions even if I hate commuting.

winner challenge :-)

I have been on a weight loss journey these past few months and every week we have a motivational question to answer. I’ve got to admit all those weekly challenge moved me to pursue running. There’s something about having to go through the same issues together with other women all over the world who endlessly encourage each other and check up on everyone’s day to day update.

I received an email from my friend, whom I have met through the challenge site I am in. Although I am far away from the states, the beauty is that regardless of where we are; every effort and every privilege is very well supported by them.

The motivation question which I have won ( for the third time ) had something to do with What I have learned all through-out our weekly challenges ( click on image to view answer )

The first prize I received from my support group aside from gaining tons of friends which also had me know more about myself, I received a Dance DVD work-out which was motivating since Hip Hop abs was such a hit at that time (at least I had a substitute to cross it over with) Surprisingly, I also received an autographed book from the Podiieskie sisters of Eat, Shrink & Be Merry (they were featured in oprah, rachel ray and lifestyle network) and now, I have won the sexy international fitness expert Tracey Mallet’s Sexy in 6 for a quick blasting work-out for six minutes; perfect for the busy bee such as I.

Isn’t it wonderful? I’ll perhaps receive the package in a week or two. Oh, how I adore mails in brown packages.

Aside from the Winning moment I received on my inbox, I absolutely have to congratulate myself because I was able to accomplish an early morning run which had my body feel more at sore. I was able to finish 2 miles in 20 minutes in comparison to yesterday’s 25 minutes however I have to up my mileage since I’ll be having the 5k race this Sunday, June 29; not only that, I’ll be heading towards the beach on June 26-27 for more fun and surfing spree. ( finally! )

I am challenged once again to learn another sport which i have been wanting to get in to since high school. God sure does work with a lot of wonders to those who persevere. Although my being runaholic and getting back into all these health concerns had myself back due to the tapering of those steroids for my allergies; I’m really glad it has lead me to a reason. I was able to know myself more not only through out my personality but as well as on how I understand things. I have already changed entirely from being such an emotional drama queen into this optimistic who believes that all these and all those unfortunate events happened because there were lessons we forgot to learn from and stick to.

Life is just like getting back into running or any sport, must I say. Everything requires practice, dedication, motivation and determination. Every Vision must have a follow up action.

I’ve got to work quad-triple time for my core, middle section.

There are more challenges I’ve yet to look forward to and though I am working on having to accomplish all my mini goals for my long term goals, for as long as I live — taking it all one day at a time, I will get there.

Ranting won’t take you anywhere, for sure.

Let me leave you something I have found on youtube.

It’s going to be Legen..dary!

I’ve been hooked with How I met your Mother? since my friends has been crazy about it. After I have previewed it was Dr.Howser M.D himself, who wouldn’t be curious on how it’s going to turn up? Don’t you just miss childhood? I do.

Whuddup, I’m Hooked! high five!

Anyway, I managed to lay myself to sleep just right before midnight which is awesome. I had my night lamp on, had few pages of Love in the Time of Cholera tucked myself tight and just conked out. Sleep, I have missed you terribly.

Here I am blogging myself as I have been gulping on a glass of orange juice and just finished munching on my toast. I hurriedly went straight to the kitchen to fixate myself for breakfast however unfortunately It’s time for me to replenish my oats.

Sunday isn’t that far but I’ve got time to turn up the ignition of my running. Waking up 5:30am wasn’t that bad at all. I’d have to let this body be introduced to the morning sunshine route since the race is going to be as early as 5:30am which means I’d have to reset my body clock tonight on a much earlier time to doze off, wake up at around 4, have an hour digest my breakfast then go for a morning route.

Let’s see how my run will turn up today. I’m planning on doing some doubling today just so I’d be able to compare how each run turns out.

I’m excited and nervous all at the same time. I haven’t been in a race since high school, Yeah, another childhood memory.

Review of the 2 mile record

I’ve few days left before the Mizuno Fun Run which I previously posted. It was such a shame I have been away for a week, my last was a 1.41 mile, 15″32 time with a 11″/mile (June 17) . My sleep has been pretty much bizarre I couldn’t figure out on why I have been struggling falling asleep to the extent I conk out early around 7am. Absurd.

Today, I programmed my nike+ to 5k and had myself conscious of the time. I wanted to know if I’d be able to finish a 5k within 25-30 minutes parameter unfortunately I only managed to finish 2.12 in a 11′48/mi which means I’ve yet still to crunch myself ready boost up my mileage in terms of catching up on my speed.

I had a hard time training perhaps due to the long pause from training. However, I reviewed my 2 mile runs; I have improved with better stride, I am far much faster now by 5-6 minutes.

Let’s see if I’ll be able to double up my training; one in the morning and another during my usual run time later the day. I should work on my breathing as well as a strategy for me to cope, survive and show off this sunday.

Oh, Goodness! My friends will be there and even offered they’ll pick me up to psych me for the race. They’ll be carrying pom poms, cheer me up like crazy and cheer on our other friend Marjoe too ( who can finish 5k in 25 minutes or maybe less )

Good luck to me.

Joining a FUN RUN?

I’ll be joining a MIZUNO RUN and I’m damn nervous about it since my friends finish at approximately around 25 minutes meanwhile I get to finish a 5k by around 35-45 minutes. I know I still have to train more often in order to boost my speed, endurance, stamina and overall in terms of my running but hey, it’s the achievement and fulfillment knowing having to start from zero mileage, I was able to boost myself towards getting healthy, finding my way to increase back my immune system and just to keep on going.

Phew. what a journey.

It has been storming pretty crazy these past few days that I haven’t been able to train, hopefully when the storm settles I’d be able to take a route and get back on it nice and slow. The run is almost around the corner, SUNDAY!

Now, I’ve got to find a strategy to at least finish 30 minutes instead of my usual 40 minutes? Can I make it? Can I do it? Well, worth a try. Everything is possible with consistency, motivation, 8 hours of sleep and proper nutrition.

I just got from a terrible cold, slight fever and having to miss out on a good surf day ( woah for getting worked, washed, drowned and out of leash on those 6-7 feet wave curves ) but in spite of that I was able to nurse myself and get to attend a runaholic, surf friend’ party. Still, It just lead to one thing - I’ve got to fix my body clock and have my routine get back and going. My Immune system has to rev up.

Wish me luck more so I wish all of us FUN

PR Mile run and Life Realization

A couple of hours ago before I had my  mile run after three days of hiatus due to my  abnormal body clock which I am struggling to fix, Marjoe and I were exchanging messages over the messenger  about the upcoming Mizuno run which he had himself registered to and was  encouraging me to  join in as well.  Sure, of course, I’d love to but with the rate that I am going - I still haven’t found the esteem if I can make it  the way I used to think I could a couple of years back.

After an hour and half,  Reviewed my mileage from my previous runs and decided to finally take a short mile run; from the rate of having them done in a slow 11 -13 minutes, I’m glad I was able to improve  finishing off to a Personal Record of 8 minutes and 41 seconds; I still have to work  on my speed and endurance , provided I get to fix my sleeping patterns which is  a huge hindrance to my performance. I could’ve finished it in 5 minutes ( hey, it’s possible!)

I had my nike+  set on a 5k training however I felt a little nauseous,  The  weather was litereally perfect however  after I pushed myself to finish the mile I had to listen to my body and take my route back home.  Finishing off to an almost 2 mile run, I got home in a 15 minutes and 45 seconds record.  Swearing a terrible shame for myself , the feeling wasn’t even great to begin with. I took my dumbbells out , had few reps  of  arm work  which after a while I realized  I should aggressively get back to the gym for more Leg weights work  just so I’d be able to strengthen  my  strides with the bonus of having to burn off  fat percentage which will also result to  the betterment of my mileage.

I really have to fix my sleep.

While I was working on my weights repetitions I realized how this entire running training has gone beyond wanting to boost up my immune system after I was tapered on steroids which resulted my body drop my endurance, gained 55 lbs ( with non caloric effort ) and an ugly crankily anxious depressed monster that I’ve become. When I was younger, I wasn’t really much passionate back when I was in Track & Field unlike today running has resulted to better perspectives and disposition to my well being,not just towards the physique but in other form of how to deal with all the struggle life had me go through to what I’m still going to get into.

Discipline, Choices, Decision Making and everything that encapsulate how life is spent had running train me that in the end, everything is all up to how I spend every minute of my life. It’s an awesome feeling having to accomplish goals and having to work on yourself towards self-fulfillment, the stoked emotion got me get up and going which led me smiling, I’m really inspired by the motto I had myself move onward to - ” There really is nothing impossible only extreme difficulties“ I owe theshedemons ( vianca, tin, mina ) for having that injected in me; that lesson never left.

Now, will I go and register for the Mizuno run? perhaps for a 5k I would but that’ll result depending on the time trial that I’ll do this week until then, I’ll hop on and just get into it anyway. The ecstatic fever feeling of finishing a fun run race shouldn’t scare me but rather it should motivate me more to forego that this life has tons of moments to live by; just like how I was able to jump off that 35 feet high waterfall ( Tons of thanks Surf friends )

Here’s to BETTER DAYS!

 note to Marjoe:  ay haytchooooooo!
 note to PJ :  you registered for it?

Training: Before Breakfast?

Training: what should I eat for breakfast before long runs?

Article Advice from Coach Joe English

One of the big mistakes that runners make is that they go into their long run workouts with empty fuel tanks. Just like a car needs gas, you need fuel to power your engine. When you’ve got nothing in the tank, you can feel tired, fatigued, and cranky from the first steps of your run.

Your pre-exercise meal plays an important function: it fuels primarily your brain. As you can imagine, when your brain doesn’t have the fuel it needs, it will tell you that it’s tired and needs to eat. And the brain can’t store fuel like other muscles. The brain gets its fuel from the liver, which starts out the day mostly depleted of energy from sleeping. So it’s critical that you eat in the morning before you run to help you feel sharper and more together during your run.

To underscore the importance of pre-workout (and race) eating, I’ll point out that there have been studies on runners in which they are told to run until they are completely exhausted. When the runners have stopped, researchers found that it was typically their brains that were out of energy, not their muscles. The brain is a powerful organ, and when it says stop, you usually will stop.

So what should you be eating before your workouts?
Exercise is fueled primarily by carbohydrates. A light meal of both simple and complex carbohydrates lays a foundation for your morning workout.

Picking the particular foods for your breakfast will be a process of experimentation for you. Depending on your stomach, you’ll need to find what works for you. And once you do find something that works, use that same formula on race day.

The size of your pre-workout breakfast will partially be determined by the intensity of your workout. If you’re running slowly for a long period of time, you’ll be able to eat more and digest the food more easily. If you’re doing very intense exercise (such as a sprint triathlon or speed work on the track), it will be harder for you to digest foods, so you’ll may want to try liquid meal options such as a fruit smoothie or a meal replacement drink.

A typical pre-workout meal for a long run (greater than an hour), should contain about 300-500 calories, depending on your weight.

Here are a couple of examples of pre-workout meals that would fall into that caloric range:
Meal 1 - Two packs of oatmeal with milk (400 cal) and a medium sized banana (100 cal)
Meal 2 – One bagel (300 cal) with peanut butter (200 cal)
Meal 3 – Two slices of toast (200 cal), 12 oz of orange juice (150 cal)

When should you eat breakfast?
Most runners should try to eat their breakfast at least an hour before running. This gives some of the food a chance to be digested prior to starting your run, which will give your brain some of the fuel that it needs to get going.

As a practical matter, get your breakfast assembled the night before a long run and eat as soon as you get up. Then, as you go about the rest of your morning routine (getting dressed, filling bottles, etc.), you’ll be digesting your breakfast during that time.

If you eat a larger meal more than an hour and a half before your workout, you may want to consider another light snack 15-20 minutes before you start running. This could be half of an energy bar, a piece of fruit or some juice – something to keep your blood sugar up and get you ready to go.

Bottom line: make sure that you eat a small meal of 300-500 calories of carbohydrates one hour or more before you start your long workouts. This will give the energy foundation that you need to perform better and feel better throughout your morning.