Fit and Run.Info

This is just getting better. Having a running plan really helps a newbie runner to start the sport right. In my case, I opted for the couch-to-5k running plan from coolrunning.com. What started as a leisurely run of 60/90 seconds of run and walk, a few weeks ago, I’m now running at 8 minutes straight (!) alternated with a 5 minute walk.

Well, this isn’t my longest continuous run, I was able to do it straight for 25 minute during an ungo event but that was a different activity. Starting this sport gradually really matters. Doing the run this morning, it was really not that hard. In my case, I always make it a point that my pace is constant all throughout and strictly follow the time.

As I’m back in Makati, I plotted in dailymile.com this route which starts from my place, passes through the east side of Legazpi park, passes Greenbelt 1 onto Makati Ave., rounds off at the Ayala Museum. I then turned at Paseo de Roxas to go back to Legazpi Park then ran to dela Rosa St. and back home. In 34 minutes, I was able to cover this route with 7:44 minutes per kilometer!

Running and glancing at the stop watch function of my timepiece. 3, 4, 5 minutes and walk. Brisk. Breathing deep as pearls of sweat dropped from my head. Whew! After three minutes, I was on my feet again, running for the next five.

I’m now on my 5th week of my couch-to-5k running plan and, compared to the previous weeks, its now straight runs for 5 minutes alternated with 3 minute walks, three sets! But I’m not complaining. In fact, I’m all the more determined to increase it as well as reduce my pace per kilometer which now stands at 8 minutes.

In previous running plan runs, I usually have a longer cool down walk that sometimes take more than 20 minutes at a leisurely pace but this time, wanting to know my actual pace, used a shorter route (top) at about 4 KM along the SRP, an abbreviated version of what I followed during the third week.

This route along the SRP is more picturesque than the other side that I used in my second week. Lots of open spaces here as well as an elevated portion when the road crosses the Mananga River. As usual, less traffic in the morning (between 0540H – 0612H), few runners too and it’s still not too hot for comfort. The downside? It’s concrete all throughout and sometimes can be hard on the shins.

Five minutes for this newbie runner is no mean feat. As much as possible, I want to maintain the same pace when running. However, when I was already on my third and last set, I have to slow down a little as my legs began to tire but I still strictly followed the time. Tiring, but definitely well worth it!

I’m back to my couch-to-5k running plan after a no training run last week, well except for the ungo run last Friday night. And boy, was it good! It also helped that I also slept early than usual last night at 2200H.

The third week involves two repetitions of the following:

• 90s/90s run and walk
• 3min/3min run and walk

Actually, it’s my first non-stop 3 minute run and at a moderate pace, I did it without stops!

For the route, I took the opposite side of the South Road Properties road that passes over Mananga River and the city hall and terminates at the old highway, the Cebu South Road. Now, it might come as a surprise that I’m doing around 9 minutes per kilometer but actually, the run can be broken down into the following:

• 5 minutes brisk walk
• 1st 90s/90s run and walk
• 1st 3min/3min run and walk
• 2nd 90s/90s run and walk
• 2nd 3min/3min run and walk
• 27 min walk to home

The two repetitions of the run/walk combo actually covers only about 2.2 kilometers from start to the end of the road. The rest of the route, is all walk.

I just arrived in Cebu last Wednesday night and for my fifth day of the couch-to-5k running plan, I went the SRP route at the Talisay City side. It’s really quite convenient as its just near our house and I was able to log in a total of 6.56 (back and forth), run/walk along the sidewalk for an hour.

The SRP is the newest highway in this part of eastern Cebu that is open to private vehicles and taxis with a good view of the sea and the city. At the same time it decongests the main highway and cuts down time considerably when traveling between the cities of Talisay and Cebu.

Early in the morning, there are also lots of runners who jog along the elevated sidewalk at both sides of the road but the stream of vehicles and the pollution can be a hassle even at this early time of the day. However, the sceneries are quite okay that I can’t help think of possible photo projects to do related to this stretch of highway.

On my run/walk combo, I pushed a little bit on the speed at 90s/120s interval but still enough to still make it a fun and worthwhile endeavor.

I was just too tired from last night’s bad experience at Terminal 3 and wasn’t able to wake up early this morning. My plan was to hit the road at SRP which is just near our house here in Cebu at 5AM. Instead, I woke up around 8AM! Good thing that we have a treadmill here at home that’s why I was still able to run.

The second week of the couch-to-5k running plan ups the ante from last week. It consists of 90s runs with 2 minutes walk for 20 minutes with warm up walks and stretches before and after.

If I wasn’t quiet busy the previous days, I would’ve started this last Tuesday but because of work, was delayed. I now have to play catch up for the rest of the week. In the meantime, I was invited by Max for their Friday night run tomorrow and, considering my running level, isn’t really too sure about it but he did assure me that it would be fun even for beginners.

Let’s see