My recipe for a Heat Training

Almost everyone I know hates the heat of the sun during their trainings. It's hot, humid and dehydrates you faster compared to running in the early morning where it is cool. It drains your energy faster as your body compensates to keep your core cool while you continue to battle out the heat plus you're increasing the probability of cramping and also in extreme cases, heatstroke.

So why hate the heat when you can try to embrace and prepare for it. In our country, it's very seldom that we get a nice cool weather so the best way of handling it is by preparing for it! Also, ultrarunners should knows this already as majority of the races that they will join has sessions beyond 10 am (known as the last possible hour where the rays of the sun are still healthy).

Training under the heat of the sun helps you adapt your body to run in extreme heat. It gives you that boost and confidence to maintain your pace even if you are being baked under high degrees. Also it gives you a bonus of the deep brown skin color known as tan (well-done) or black (overcooked). But for newbies, I can share you some of my tips training under the full heat of the sun (most of these are items I also got from the web, thanks for sharing them with us :))

Here is my recipe of a good heat training:

1. Start with a slow-even pace - jumping up the pace early in a heat training will burn you out faster. try to start with a slow pace probably around 50-70% of your normal training pace.
2. Walk when exhausted - if you feel tired, don't push yourself to speed up. Exhaustion due to dehydration can cause major cramps if you continue to increase your speed. Slow down with a jog or walk until you re-hydrated.
3. Bring Table Salt or Hydrites - Sodium helps retain water in your body. Loss of sodium can cause dehydration.
4. Drink a lot of fluids - Since the rate of dehydration is faster during heat training, don't forget to replenish it as soon as you can. For hardcore people, test your hydration plan: set specific distance/time when will you rehydrate. This is advisable for those who are preparing for their Ultras
5. Dampen yourself with water - Pouring water over your body helps lower down the body temperature. This is critical if you're running during the hottest part of the day. Some runners would even take a full dip in a drum of water if its possible to cool down. (Don't pour sports drink to your body for obvious reason!)
6. Apply Sunscreen and wear light colored sleeves - Nobody wants a nasty sunburn and worst, skin cancer!

7. Practice is the key - try to increase your mileage under the sun during your trainings. It will develop your tolerance to the heat plus it can help you plan your strategy for an upcoming Ultra!

I hope this helps for those who want to beat the heat of the sun. Summer is just around the corner, perfect for an awesome heat training :)

Rest and Recover?

Many have posted about this topic and this is probably just a re-iteration of them. Many runners tend to forget about the value of rest and recovery after a long hard race or training. Some of the hardcore runners would minimize their R&R in between trainings in an effort to improve their endurance but that doesn't mean they absolutely forget about its value.

Whenever the body is put into a increased level of stress, it becomes tired and aching. This is a sign that your body is not used to it and will begin to adapt to the change. But if you continue to subject it to the same level of stress repeatedly, it will slow down the process and eventually putting you at risk with injury. Being injured will be a showstopper for your trainings leading to frustrations and being sidelined for a while. Nobody wants that!

This is where the rest and recovery part of your training will play a vital role. During this time, your body will begin adapting to the level of stress that you made. It will help repair the broken down muscles and replace it with stronger ones which will improve your physical fitness. Also it will give you time to do things outside your training (your friends and family surely will benefit from it :))). After this time, try doing the same training routine and see if it improves your result :D.

Here are a few links on how to do your own rest and recovery:


http://sportsmedicine.about.com/od/sampleworkouts/a/RestandRecovery.htm
http://www.time-to-run.com/training/articles/recovery.htm
http://www.ffnetwork.co.uk/fitnessfacts/recovery.php

Honestly, I was not a fan of this activity but after going thru the process and gaining knowledge about it, I'm now integrating it as core of my training.

So how do you rest and recover? :)

The Sweetest Revenge

Tired, upset stomach and soreness... those were the feelings that I remembered as I was doing my last stretch towards the finish line. Up to the last moment, I still can't believe that I was about to accomplish a goal that I chased so hard but evaded me for so long. But I know last night was the moment and finally as I step on the finish line, I raised my hand and shouted for joy that I finally made it! A sub-4 hours (3:53 unofficial) finish for a full-marathon at last!

Kagat medal moment!!! That's one hell of a medal (photo c/o Gob. Caloy)

How did my obsession for the sub-4 marathon started? It began right after my 1st Camsur International Marathon. I finished a humbling time during that race but my officemates began to tease me about how a good buddy bagged it under a staggering 4 hours. At that point, I made it as a personal challenge and a goal which I swore that someday I'll achieve.

The chase for full marathon glory

So my chase for the sub-4 marathon began. For the record, I attempted 7 times to try and reach the very elusive goal:

1. QCIM 2010 -> Started fast and eventually choked out by km. 25 due to a very fast start with injured knee
2. CCM 2011 -> I almost made it but the heat, cramps and uphill choked me out by km. 32
3. Milo Elims 2011 -> Still recovering from being out of shape and obesity. Cramps attack at km 25 due to a very fast start plus the rain proved that it's my waterloo
4. Condura 2011 -> disaster performance. No sleep, cramps attack, bleeding nips. Was lucky to cross the finish line alive.
5. CamSur 2011 -> Supposed to be a chillax run but picked up the pace late in the race (started at 6:00 mpk pace). Discovered the power of Roctane but still choked out at km 34
6. QCIM 2011 ->   Almost but since I'm still recovering from Miyamit, chose to be a pacer instead
7. Cebu City Marathon 2012 -> I was so excited about this race because it will be my last attempt before BDM 160 but alas I choked out because of overhydration and a lot of bathroom break. Too speedy first 21K took it's toll on my body

Based on my personal experience, these were the things that caused me to choke up:

1. Too Fast Too Early -> I spent too much energy on the beginning of the race which resulted to being depleted towards the end of the race.
2. Cramps Galore -> Being "Krampuger", I observed that I need to do something about the cramping galore as it forced me to walk and slow down to the finish
3. Walking -> There is nothing wrong with walking BUT I observed the moment I started to walk, I'm too lazy to go back on my original pace
4. Energy -> If I want to sustain the pace, I need more fuel to burn!

So what's the difference last night?

First, I'm running with a vengeance. My failure last week will be my source of strength and willpower to finish the race. I don't want to stack up on anymore negative feelings so I had to let it out. It's only a mental thing but again, it can help boost my performance.

Second, I ran slower on my first few km. Maintain an average 6 mpk then attack the downhills + jog the uphills will be my formula. Try to build up the pace towards the finish.

Third, do something about those darn cramps! I'm testing the supplements that my idol Alfred Delos Reyes was using. Hammer Anti-Fatigue Caps claims that it will improve your endurance and prevent cramping by releasing the build-up of ammonia from glycogen production. I don't understand what that means but there's nothing wrong with trying :)). I think it worked for me! :D

Fourth, minimize walking - Ironically, I've been practicing power walk but last night, I decided to minimize it. I'll only walk when I feel very tired but for some magical reason, I was able to convince myself to push hard

Runner's High

The route was very challenging. The rolling hills, killer uphills and sharp downhills were only a few hurdles that I've encountered in the race. A few close call of nature was imminent during my first 10k but I had to focus hard to maintain a pace. Portalets were far so wiwi breaks were never an option. I'm also worried about the fact that I did a staggering distance last week and it might cause me to choke out in the FM.

But for some magical reason, I managed to survive. Cruising along a safe pace while following Alfred throughout the course, I was really determined to reach the goal. Passing thru the 32 km mark I know I need to come up with a good plan to sustain my pace and momentum. Gulped down a GU pack then drank a lot of liquid, I found myself running the last 10K.

I met my teammate Joms along km 34 and encouraged me to never give up as the goal is within my reach. A few more minutes, I caught up with Mam Chang being paced by a bike and also gave me good push to continue my momentum. I can feel soreness already and fatigue on my legs but my determination has overcome them. I also remembered being snobbish as I was passing by familiar faces, sorry po at wala na ko sa katinuan nun kaya di ko na kayo nabati :(

At last, after a few more minutes the ramp going thru the Finish line was on sight. I was tired and I want to finish already so I desperately dashed thru it. But alas, the finish line is still not there. So I took down two cups of water and sped off towards the turn and saw the fantastic arc after it. I was so happy that I raised my fist up high signifying success towards the goal. And there it was, my moment, an elusive goal that I failed to catch for 7 times finally landed on my bag!

Now I value the meaning of the quote "Never give up trying..."

Finally, I have one goal to scratch off my bucket list :)

 

A fist of success!!! (photo c/o Angelo)

Towards the finish line!!! (photo c/o Angelo)

Failure doesn't mean the END

I rarely set my expectations so high that even I haven't realized that Murphy can bite. Something that you prepared for a long time would eventually crash down in an instance. Yes, I declared my first ever DNF during the last BDM 160 at km 79.

But I've learned my lesson. I won't stay at the rockbottom and wallow with grief. Life must go on and I'm thankful that I'm still alive to run another day. Thank you for all the support you showcased during and after the race, I'll forever be grateful. I might not have bitten the silver buckle for now but that won't stop me from trying again :)

For now, my BDM 160 story will have to wait for a fitting end:)