3 days of early running

In my quest to improve my run, I move it up to another level again. I am currently trained by Coach Isidro Vildosola. He's the one armed runner who represented the country in several international competition. This Friday, he will be going to Cebu to compete in the Cebu marathon. Hopefully he'll win.

3 days have gone so far and of course, you can't see the results yet. If I continue the fartleks that we are doing, I think I can reap the benefits of this in 3 months time. I saw the advantage of getting a running coach when I am getting tips from his experiences and he said that he'll teach me some of the scientific way of running that he learned.

Hopefully, I will be able to see good results in 3 months. I'm a good student anyway. :) From here, I can see what I need to do in order to improve my speed and endurance. Fartleks are killers but it'll make you strong too. Those things that you hate will make you stronger.

1st day

He make me run for 30 minutes in the Ultra oval. It's just an easy jog. I was able to complete 13 rounds after 30 minutes which is equivalent to 5200m (400mx13). Here's his dagnostic:

Sid Apolinario 13Laps

//5,200MTRS 2:27.11MTRS/SEC 

             2:23     2:52.82 1:50     2:76    4:02     3:08

              95%         90%      85%      80%       70%        110%

0400 ||   2:27.11 ||   2:20  ||   2:44  ||  3:02  ||  3:35.11 ||   2:15

0800 ||   4:05.44 ||   5:56  ||   6:00  ||  6:35  ||  6:52.9   ||   4:00

1000 ||   6:00      ||   6:28  ||   6:48  ||  7:00  ||  7:30      ||   5:55

2000 ||   7:50      ||   8:15  ||   8:57  ||  9:00  ||  9:52      ||   7:40

3000 ||  13:22     ||  14:02 ||  14:38 || 14:59 || 15:48     ||  13:15

4000 ||  17:11     ||  18:24 ||  18:44 || 19:16 || 20:30     ||  17:05

5000 ||  21:03     ||  22:11 ||  23:57 || 25:07 || 26:43     ||  20:30

So the chart above is what I need to follow. I am clueless on how to use this until we did the fartleks in the second day.

200 x 8 

I run 200m @ 44 seconds. Initially, when I ran the 200m, it only took me 33 seconds. The coach said that it's too fast and I need to slow down a little or I might not be able to complete 8 sets. the succeeding 200m @ 44 seconds is like doing punch mitts continuously for 3 minutes. This is the same feeling that I get when I am gasping for air.

100 x 4

Here what we did it to sprint it all out for 100m then walk for another 100m and so on. Ang boring ng post ko no?

For now, I'll follow this and we'll see the result in several days.

-Sid