How to Train for Your First 5K

Whenever someone tells me they have started running, I greet the news with pleasure because it’s such a great sport to take up. But if you’ve only just jumped off the couch, it’s important to take the proper steps to make sure you can keep running. Way too many people have started too fast and done too much too soon, leading to injury and burn-out.

One of the easiest ways to stay on track is to set a goal, and for many beginners a 5K run is ideal. The distance is long enough to be a challenge for those just taking up running, but short enough to be attainable with a few weeks of training.

Here is your road map to training for your first 5K!

Unilab Run United 2: Gun Start

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Running with Anne Curtis

I first ran with Anne Curtis two years ago when I was in training for my first half-ironman. She turned up to the Thursday running group I used to join with Kuya Kim Atienza and her boyfriend Erwan Heussaff. Kim tasked me to stay with Anne as she attempted to do her first 10-kilometer training run.

Fast-forward to yesterday, and there I was on the starting line at the Heroes for Children Run to accompany Anne on her first 21-kilometer race! And by “accompany” I mean UNICEF had asked me along with two other runners to pace Anne.

Heroes for Children Run

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Ormoc’s Lake Danao Festival 21K

I had the opportunity to head to Ormoc last weekend to participate in the 2nd Lake Danao Festival, which featured a half-marathon uphill race.

When they say uphill, they really do mean uphill:

Lake Danao Sportsfest

I guess living and training in urbanized and flattened Metro Manila doesn’t really prepare you for a total elevation gain of 718 meters. Having just come off a two-week bout with an awful flu certainly didn’t help, and I’d only gotten back to some sort of aerobic training the week prior to my flight out to Cebu and Supercat ride from there to Ormoc City Port.

I had made a commitment to racing, though, and I knew as long as I slowed the pace way down, listened to my body, and took care of myself after, I would be able to make it through the run. Continue reading “Ormoc’s Lake Danao Festival 21K”

Tips for Good Running Form

Good running form and technique is key to preventing injury and improving performance as you tackle longer distances and faster speeds. You want to move as efficiently as possible so that every motion propels you in the target direction: forward.

It is also important to understand that no two bodies are the same, so no two people will look the same when running. Your gait is affected by how your body is built and the movement patterns you’ve learned over the course of a lifetime. Daily activity (and inactivity) also affects the flexibility and strength of certain muscles you use when running. There are common elements seen in efficient runners that you can adopt to approach your own unique perfect running form.

Independence Day run

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Ask Kikay Runner: Road Bike or Tri Bike?

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.

Jeff Dayrit asks: I’m currently on a Ceepo Mamba and decided to train for Cebu 70.3 next year. I’m using the Mamba on the road geo (seatpost in normal position) and short aero bars.

Was looking at pictures of Mako and have seen it on both seatpost positions.

Which setup do you use for half-IM distance? Does riding the Mamba on fast forward make you run fresher after? Do you have a dedicated road bike that you ride for training and group rides now that you’re racing on the Katana?

My concern is that this is my only non-mountain bike and want to keep riding on one setup instead of changing between road rides and tri racing.

Have to make a decision on 1. Whether to keep the Mamba and set it up in regular or fast forward or 2. Sell the mamba and get a real tri bike (which I’m not sure I would like to do usual long/group rides on).

Hi Jeff,

The Ceepo Mamba was one of the most comfortable bikes I’ve ever ridden. I don’t know if I could have done all those long miles in Nuvali otherwise for my full ironman.

What people don’t know is that there were actually two “Mako” bikes built. The first one was a size S that I used for the latter quarter of 2013. That one had the fast forward seatpost position. The second one was a size XS built just before Challenge Philippines and also used for Challenge Roth (full IM distance) and Ironman 70.3 Philippines. That one had the regular seatpost position.

Either way, the Mamba would still have a more aggressive frame geometry than a road bike. I’ve always ridden with a triathlon fit (one optimized for aerobars), even when on a road bike.

According to my bike fitter, some experienced athletes (like Coach Ani de Leon Brown) ask to have their bike fits for their tri bikes made LESS aggressive when they train for Ironman distance. This is for greater comfort so they can do the mileage needed.

The Ceepo Mamba is already in itself a tri bike (usually marketed to ITU athletes). I’ve seen it set up with drop bars as well as tri base bars and aerobars. I’ve trained and raced on it with dropbars and clip-on aerobars, and seriously the only advantage of the basebars is that they are more aerodynamic and you can shift while you’re in aero position. When in group rides, the drop bars are still the best and safest.

I don’t have a road bike right now because I have no space for it, but there’s a reason people with tri bikes also often end up buying a second road bike.

If I were you and only had space or budget for one bike, keeping the Ceepo Mamba is hard to beat :) It will carry you well throughout your Cebu bike split and the training you’ll need to get there.

#ChallengeRothTeamPHI 2014

Off to Ormoc for the Lake Danao Sports Festival

Hello, readers! This weekend I’m off to Ormoc City to run the 21K race at the Lake Danao Sports Festival. This is the second year of the festival featuring mountain climbing, trail running, kayaking, stand-up paddleboarding, mountain biking, longboarding, and a half-marathon.

 photo lakedanaosportsfest_zpsooelampp.jpg

Lake Danao Natural Park is situated 30 minutes from the city proper. Well-known as one of Ormoc’s natural tourist attractions, it is now being promoted as a sports tourism destination by the Ormoc City Chamber of Commerce. (Check out this write-up about the first edition of the Lake Danao Sports Fest.)

With an elevation similar to Tagaytay, Lake Danao will be cool and temperate, and the fresh air will be a welcome respite for my poor respiratory system, which has only just recovered from a terrible cold and sore throat.

This will also be my first time in Ormoc City, so I’m looking forward to traveling and being an appreciative running tourist in my own country.

Follow me on Twitter, Instagram, and Facebook for updates over the weekend about the Lake Danao Sports Festival. I’m excited to take you along with me on this adventure!

Kikay Reviews: Under Armour Speedform Apollo

Two months ago I went on a search for new running shoes to try. It’s not as if my current shoes weren’t serving me properly anymore; I was just looking for a different stimulus. It was kind of akin to shopping for a new wardrobe, as if I used to wear mostly shorts and comfy tank tops and then wanted to blossom into pretty and girly with floral fashion from Zalora. I wanted something new and different that would maybe jumpstart my desire to run.

I found it in the Under Armour Speedform Apollo.

Under Armour Speedform Apollo GR

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