The 2015 Triathlon Series

Are you thinking about getting into multisport but think most of the races are too long? Are you a veteran who wants to rediscover the fun element of racing without beating yourself up too much? Then the Triathlon Series is for you! Tri Series 2015 Tri Series 2015

Now in its third year, the Tri Series races are (more…)

New yurbuds Powered by JBL

Last year, JBL-Harman acquired my favorite sport earphone brand yurbuds. Out of this comes a new line of products combining the industry-leading ergonomics I love about yurbuds with the acoustics that music aficionados have come to expect from JBL. yurbuds powered by JBL come in unisex and women’s versions (the women’s version fits women’s smaller ear canals).

Mirinda Carfrae 3 time World Ironman Champion wears yurbuds
3-time Ironman World Champion Mirinda Carfrae wears yurbuds


How to Sabotage Yourself on Race Day

Preparing for a race is more than just getting the training in, although that plays a big part in race-day success. But for all the worrying we do about our upcoming big races and who we’re up against, sometimes, our biggest opponent is… ourselves.

There are enough variables on race day, like weather, race route, or co-participants, that are out of our hands. What I like to do is make sure of everything that I can control and account for.

Many thanks to everyone who left their input on my Instagram and Facebook posts about the things they’ve done that ruined their race day! You will find that your self-sabotage moves are not unique, and I’m sure you already know what to do about them next time.

So, in no particular order, here’s what you can do to sabotage your race day performance! (more…)

Century Tuna Ironman 70.3 Subic Bay Preview

It’s only a few days to go, and then I drive up again to what the legend Frank Lacson refers to as “Triathlon Country” for the Century Tuna Ironman 70.3 Subic Bay!

Century Tuna 5150 Triathlon
From a 5150 to a 70.3… Century Tuna has stepped it up!

These last few weeks have been busy for triathlon in this part of the world, with Challenge Philippines and Tri United 1 just concluded. And no, I did not sign up for all three races, but I know some crazies who have…

It’s going to be a fun weekend and the pressure is off for me because I’m just doing the bike leg on a relay team with my Endure teammates John Doctor (swim) and Sugz Lopez (run). This is going to be a great opportunity to experience what it’s like to cycle on the SCTEX coming from the Subic side. I’ve heard and seen how challenging the terrain can be — long climbs, some steep sections, and fierce headwinds and crosswinds — but due to tollway regulations no one can ride on those roads on any normal day.

But really my main motivation in joining this race is I just love watching the pros do their thing, and boy do we have some stellar ones coming! (more…)

Ask Kikay Runner: Average Running Mileage

This is a section on my blog where I answer questions people ask me. If you have any questions for future Ask Kikay Runner entries, email me, tweet me, or leave me a message on the Kikay Runner Facebook page.

Erik Valenzuela asks: Hi Noelle, what is your average weekly and monthly running mileage? During training and off/maintenance season?

Hi Erik! First of all, thanks for making a distinction between training and offseason — I can’t tell you how many times people think I’m a machine that can maintain huge weekly mileage all 52 weeks of a year.

During the offseason (which could last two weeks to a month for me), I’m not ashamed to say my average weekly running mileage could dip below 10 kilometers. I’m usually doing other activities to keep fit. Back when I had my job at the gym I would teach my dance and yoga classes for the week and that was it. These days though, I will probably still be doing some swimming, biking, and running, but definitely won’t be obsessing about run mileage or speed or amount of time. The offseason is when I give myself a break, physically and mentally, so that when the time comes to start training properly again I won’t be fatigued and will go into the training with gusto.

Last year during my training for Challenge Roth (an iron-distance race), my average running mileage was still pretty low (about 27 kilometers averaged weekly over the entire nine-month period) but that was because I was loading up more on swim and bike — and these also give me a good aerobic base. I think my longest run was 27 kilometers.

When I was training exclusively for running a marathon, my average mileage every week for 16 weeks was 30 kilometers, and my longest run was around 32 to 35 kilometers. That’s quite low for a marathon runner — but then I was also putting in at least 5 hours weekly of aerobic and high-intensity interval training due to dance classes.

I will admit I’ve let my run slack in the last few months and I can definitely benefit from putting a few more miles every week into these legs. But it’s not exactly just about adding mileage — it’s about the kind of mileage you do. I find that I can perform well and get by on less running (I can crack out a half-marathon any weekend) but the running I do has to be more intense in order for me to keep my speed — hills, intervals, speedwork. Quality over quantity if you have limited time, and I usually have only two run sessions every week.

But that’s what works for me, and as I’ve become aware, there are diminishing returns to this sort of thing. I may have to overhaul my running program and explore adding more mileage (and whether to add that mileage as separate sessions or lengthening existing sessions) as I build toward my next few races. But that’s the fun part of training — finding better ways of improving performance.

Kikay Runner