RunRio : Unilab Run United 3 2011 – November 13, 2011

this is my first time for 32k… best time ko sa 21k is 2:13:30 sana makayanan ko ito ng 4 hours….hayssss

Hi anu na po update gunstart ng 21k? Thanks

@ChrisL

errr. ang sabi kasi sakin nung babae sa may RUNNR, pede daw. baka hindi kami nagkaintindihan. LOL.

is there anyway na makakuha ako nung timing card? kasi hindi ako bngyan.

thanks! :-)

Revised 32k plan + hydration plan

Pace… >15km: maintain 5:45-5:25min/km pace. HR should not go over 163bpm (or I finish as a different person lol) >16-20km: RECOVER @ 6-5:30km/min. HR 150s >21-30km: listen to body; hit 5:30-5:00min/km… interval/km maybe; desired HR not more than 170 but not less than 160 >last 2km: FLY if you can! HR limit to 175 or you die.

Hydration… >hydrate every 3km >powerade 500 cc at 9km then at 15km then 21km then 26km then at 30km…balance the water and powerade…feel the body.

LOL! I hope this works… we’ll see.

What do you guys think? Hehe!

tjbvelasco.tumblr.com

i signed up just last week… they advised me to use the Rexona Run chip on my shoe even if the bib has the d-tag…

@Nate

so pede din siguro yung ginamit ko sa KOTR. hehe.

thanks! :-)

di ba pwedeng ipa-usog ng 5am yun gun start ng 32k?!! arrrrg..

@run Maldito run
sorry, hindi npo pwede. final GunStart times npo yan set my RunRio.

in fairness, most runners prefer very early GS times lalu na pag long distance.at para maaga ring matapos.

@Lance A.

I decided to join Milo instead. Although may cut-off din. Pero based naman sa pace ko sa 16.8 kotr. kaya ko within 2.5.

ok lang maaga gun start para makahabol sa paquiao.

sure na po ba yung cutoff time naka post na po ba sa site yun?

@bocs
good news po! there is no cutoff time for the RU3 leg.

is there any way na mapalitan ko race category ko. hehe.

from 3k to 5k po.

TIA. :-)

@mj
Yes po. Pa-register ka ulit to 5K. Ibenta mo sa iba yung 3k race kit mo. :P

tatakbo ako sa 21k pero alang training my last run pa nung june(MIZUNO)10k last march nag RU1 ako 21k distance tingin nyo kakayanin ko to ng walang training?? pero alam ko kung papaano iready ang sarili ko?

last december ako nag start nung milo(5k),PSE bull run(10k),run for place(10k),milo(5k),RU1(21k),mizuno(10k) den nagstop ako ng 5months den smali ako naun ng 21k RU3 okay lng ba un?

@Thor/TJ

80%-90% of maxHR requires utilization of your glycogen stores. this is race pace for most. this is the anaerobically-fueled running zone. lactate acid accumulates faster on this zone which forces you to slow down (or even walk) if your glycogen depletes

there’s also no direct correlation between heart rate and pace. as we run and get tired, we can maintain the heart rate to whatever desired level but the pace can/will get slow and rarely becomes stable not unless you trained for it and have a high base mileage

it is difficult to comment your strategy. i can realistically evaluate it if I personally know your blood lactate threshold. your LT will depend on the leg muscles you’ve developed thru proper training

if you have a good relationship between speed and distance, and using your KOTR result – i predict that you will finish the afroman distance in 3 hours (no more, no less) averaging 5:37 per km

@BayRunner

if you can keep your hear rate at what you’ve mentioned which is Zone 2 and 3 of maxHR then you should be fine. your leg muscles will not build up too much acidity. also you will be using fat as your fuel source instead of glucose (which is limited)

this is the same strategy that i will follow this sunday. i have simulated this pace at least 3 times already with the longest distance of 27km. there will be adjustments to stride length but rate shouldn’t vary too much compared to race pace

as ive said, i will work my way between 7 to 8 mins/km (based on my simulations) with walk breaks for every water station that i encounter. no pressure on time since i will rely on my heart beats to dictate my pace. if i get any slower, it should be fine as long as I am within my target heart zone

sayang at hindi ka tumuloy sa TBR. batchmates pala dapat tayo. March pa naman ung event so i thought i have enough time to train for it =)

@J_Runner

based on the time you’ve provided, your predicted time for a half-marathon is 2:37. shaving 7 minutes is doable and easy with proper training and mileage

i cant say if willpower is enough to keep you going for the remaining distance. last year, i hit the ‘wall’ at 13km and struggled the rest of the way to the finish line and managed a 2:30’ish net time

we should expose our body to long distances in order to initiate cellular changes on the physical level. if we do not introduce ourselves to a new stress, there’s no way our body can adapt on race day itself not unless you are genetically gifted

RU3 doesn’t have any cutoff unless you are aiming for the Milo event which gives you a whole month to prepare =)

@jose

you will definitely cross the finish line even if it means walking the rest of the race course. you mentioned you’ve stopped for 5 months but did not entail if you are currently training and your accumulated mileage since you’ve come back

this approach isn’t recommended especially if you were out for awhile. safe is to participate a 5k or 10k event while restoring your fitness level a few months back. it is potentially dangerous as well but depends on your overall health

@barefootdaves Thanks for the info! I appreciate that you took the time to write. I hope that I’ll be efficiently utilizing glycocen stores and not get too excited at the start. Thanks again!

@Thor

your training and body adaptation will play a huge role on your finish time

good luck! i know you’ll do well. kaway-kaway na lang sa kalsada kapag nagka-salubong

@runnr

goodluck sir/mam sa Milo..I will also attempt that 21K

@runnr
goodluck sir/mam sa Milo..I will also attempt that 21K in due time. hehe..will debut na dito sa RU3..continue training until next year.

@ms_mars

Thank you po sa info kasi 1st 21k ko and am planning to do the run walk style. kasi po regular 10k runner lang ako, di ko pu sure kung kakayanin ko. planning to finish my 21k run in less than 3hrs.

thanks so much po ulet

@barefootdaves higly appreciated your comment. thanks.

sorry highly

may libre kaya gel s 32? s ibang run kc ni rio meron eh… hihi nagtatanong lang po

Distance Gun Start
32k 0430
21k 0450
15k 0510
10k 0530
5k 0550
3k 0600
500m 0730

@bocs
good luck good luck on your 1st half mary.
see you at the finish line. ;)

will run 32k here…i’ll just enjoy it! =)

So guys, what are you doing at this point in time before run your 1st 32k? Curious :)

obviously, nagbabasa ng mga comments hehehe…peace!

good luck sa mga runner friends at sa ating lahat na tatakbo sa event na ito.

start carbo loading na at sa iba taper time na.

me TBR session pa bukas. sana maka-recover ang legs para sa sunday

onga pala…will have to pass the session tom para well rested :(

hello fellow runners!

Can you give some advise what to do this coming sunday…i’m afraid i will injure my legs..

I registered for 21k..this is my first time..never been run/jog/walk this long in my whole life..

but i usually jog twice or once a week..for two months now..I run 5k in KOTR and i finished it without stopping..

but yesterday on my running session i felt some pain on the side my left knee..on my scale i think i run only for 7-8k..i stop running and rest..

im just worried if i continue running, would you think it would injure my legs..?
how can i avoid this to happen? any medicine or strengthening drug i can use?i want to step on the finish line and get the finisher’s shirt and medal..

appreciate any advise!!!! :) thanks!!

if you can maintain a slow run for the first 5 to 10 k run… slower than your usual runs… then you can use a run walk technique in the remaining 11k… madalas ganito ang ginagawa ko. even last week when i joined the chevrolet power run (25k) sa BGC….be reminded that kailangan mo yung 1 min recovery in between your runs or pag napagod ka… i usually do it pag may water station… para ma maintain mo yung run mo na mas matagal… drink a lot of water/gatorade is better…. gusto mo magdala ng salt…para sa leg cramps…kain ka ng saging sa water station…kain ka ng breakfast mo mga one hour before the race…carbo load ka two days before the race…drink ka ng water, night before at 30 minutes before the run…hydrate ka lagi during your runs…good luck…

@renegade thanks s advice that will be my strategy..but for carbo 2 days .hmmm im in diet right now e..less calorie intake aq ngun..pero before the run (sunday), wla ako gagawin..wla muna gym..at kain ako ng marami..i need to prepare my body for my 21k debut..really appreaciate!!!

good luck s lhat ng runners!!! have a safe and satisfying run!!!! :)

malapit na nkaka atat !

@barefootdaves
many thanks again, appreciate your inputs

@Thor re: your post No. 334
at this point, stretching exercises (no more weights)…. get enough sleep, proper food intake, hydration….

kaway kaway and wave wave na lang on the road…run safe….

@argus you ran 5k and now your going to run 21K, that’s 4 times the torture on your knee, even if you do the run walk run i can say it will still hurt but im hoping it not, but i suggest you use a knee support when you run, it better to be safe than to be sorry.

pwede pa ba magregister?

gudluck runners, see u tomorrow.. be safe and enjoy the run :)

@dencanlas thanks for your concern…actually i hesitated at first to register for 21k..but as you noticed only 21k and 32k have the finisher’s shirt and medal..the reward enticed me to the point that i will try to push myself through my limitation..even though i doubted myself i will complete it..but it’s worth trying for..

but yes your right, safety will be my top priority..will try also to wear knee support..thanks a lot bro!!!! :)

@argus

i want be honest about this, the motivation you’ve placed in front of you isn’t the right way to do it. i believe you are pretty much aware of this. i’ve seen so many runners who are lured by finisher’s shirt / medal and simply go the distance. this is wrong, imho

a half-marathon is no joke. i’ve experienced it first hand and it was no laughing matter. i crossed the finish line groggy & wasted. then i crashed the whole afternoon for my body to recuperate to a new set of stress (bones and muscles)

if your fast and slow twitch muscles are developed then you’d fairly have any problems. since the event is tomorrow already, i strongly suggest you implement a run+walk method. it is best that you strategize your plan for tomorrow

and you do it consistently. keep a constant pace. running the first few kms then doing a run/walk with the remaining distance isn’t gonna help. this would only mean that you’ve consumed most of your glycogen stores and barely holding on.

as coach lit onrubia would put it, you should be able to pull 1-2 more kms even after you’ve crossed the finish line. his advise to us this morning, and perhaps might work for you, is establish an lsd pace tomorrow (race pace + 1 minute)

finishing a race without stopping/walking isn’t indicative of one’s physical fitness/level. i believe this is a misconception. i’ve seen a lot of runners who were able to set unbelievable PR’s even doing the run+walk method

i wish you good luck and may you have a safe and injury-free half marathon tomorrow. it is also good to know that it is a RunRio race so we can expect a very good support for the runners both hydration and first aid =)

@barefootdaves

i strongly agree of what you’ve said..truly that half-marathon is not a joke..that’s why I’m not after winning the first price..yeah, truthfully I was blinded by those rewards..but of course I’m the only person who can tell what’s my body’s capacity….

I’m sorry bro, but there’s something i want to prove with myself..aside from getting the rewards..I’m a risk taker..though I’m certain that my body is not yet ready for 21k..also, I’m not aware what harm/pain it will inflict on my body..but there’s a saying that ~

“Take risks: if you win, you will be happy; if you lose, you will be wise.”

I believe in myself i can endure the pain..I’ve been doing resistance training for 3 months now and my body will definitely heal afterwards..I also want to know what is my optimum capacity..

Good luck to me!!! :)
Thanks for your thoughtful inputs..really appreciate…have a great run tomorrow!!!

okay guys letz go! 1st half-mary!

is there an onsite reg for the 500m dash? Thanks

Good luck and injury-free run to all! Run happy!

@argus

we all gotta do what we all gotta do. i’ve got nothing against running as long as everyone enjoys a healthy lifestyle. like what they say, whatever floats your boat

having clarified everything, good luck and have fun tomorrow! hope to see you on the road =)

@barefootdaves

likewise bro!!!

~11 hrs left..too excited to test my full strength..also to Pacquiao vs Marquez fight..hehehe

I bet 100 petot for 1st KO in 1st round..and 100 petot side betting for end of fight in 7th round…total pot is 2k..

i think i won’t be able to sleep later..

Bandit muna ako dito bukas. Hayaan ko muna si misis tumakbo. Sasabayan ko na lang siya along the route, para may picture din ako. He He He

R U 3, R U READY,,,

san kaya pede magpark?

What time dapat nandito for 3k run?

Congratulations organizers and runners, well done RunRio!

suggestion lang, sana next time organizers can came up with a route na hindi gaanong makaka-cause ng major traffic to the motorists and even sa mga runners, i know it is easier said than done but probably coordination with the MMDA and local officials can help.

anyhow.. it’s a great event and a great run…. congratulations to all!!!

The last 5km of 32k was …well a b*tch LOL!

Did they run out of powerade? I only had 1 bottle. I planned to down 3 bottles in the last 15km. I’m so glad I ate 4 muffins last night! LOL

Kasama na ba ung finisher shirt? 32K natapos ko wala sa bag na binigay, sa sobrang pagod d ko nacheck ang laman dun dito na sa bahay ko nacheck pagkapahinga.

@Beng, may separate booth for the shirts. :D

@chacha, salamat.
Malas ko naman kala ko complete na un nasa bag. Hayhay…

Wee.. 2nd time ko mag fun run.. 21km.. sarap nung natapos ko.. hehe.. kelan ba next!?

Yup.. checheck ko! thanks!

i survived 21k..less than 3 hrs…hehehe tolerable pain in my knees..

need conditional training pra hindi kaagad sumakit ang paa at bumilis..

kulang sa portalet sa mga water stations manlang sana meron,,at sana yung mga nasa water stations hindi nagtatago ng powerade.. this was told by my friend to me when he saw powerades on the drum, where he supposed to soak his foam on the drum but told not to by the person on the water station.. but nung naka soak siya nakita nga niya meron sa drum..tinatago ng mga tao sa water stations… tsaka sana may mga sapat na banana para sa runners.. napurga kame sa tubig grabe.. pero it was fun naman! sana next time magimprove at take our suggestion and comments to improve yung pagorganize your future events pa.. thanks and more power to you! sasali ulet ako next year! first 21k ko pa naman ito.. haha!

hi! I finished a 32k run last 11-13-11 but I wasn’t able to get my finisher’s shirt so where could i possibly claim it?? thanks!

It was a nice run overall. but no portalet along the road, and POWERRADE laging wala na hmmmm why kaya.any race result and pics updates.. Thanks

@apple
nice run nasabayan kita kahit papaano :). . sana may result na bukas :) heksayted na kaong mailagay yung official time sa blog ko :)

its my first timer to run, 10k agad but i really enjoyed it.. thanks to all organizers and congrats to all finishers.. see you all in unilab run 2012…

sayang wala na atang picture,sana maraming photographer,maganda kasi may kuha na tuma-takbo,di na kasi ma-uulit yung mga ganung shot.thanks sa organizer,sponsor,see you na lang sa mga su sunod na event,practice na muna kaming mga grupo.