Ask Kikay Runner: Dealing with Catcalling

Mcsy Jugo asks: Hi I know this may sound odd but you see my daughter has taken running as well and she does her regular training and mileage run in our place in Cainta and she runs all the up to Sta. Lucia Mall and back.

Along the way she couldn’t help getting catcalled and whistled at every time she runs that route. Sometimes I run with her, well of course no one would dare do it when I’m around her running as well.

I would appreciate it very much if you can take it up in your blog on how to deal with those kinds of situations: the how to’s during, avoiding, and preventing.

I’m so disappointed right now since our would-be president seems to encourage it as well!

Some people say, “What’s the big deal? Take it as a compliment!”

Um, no. Being on the receiving end of catcalls is annoying at best, terrifying at worst. Some women feel validated and flattered, but those women are in the minority. The rest of us feel vulnerable, and when you’re out on the streets just on your own two feet there’s not a lot you can do.

Dispatch 11: Better Together

Continue reading “Ask Kikay Runner: Dealing with Catcalling”

Ask Kikay Runner: Adjusting From Road Bike to Tri Bike

This Ask Kikay Runner post is about making the move from road bike to tri bike, something that many triathletes end up doing as they get deeper into the sport (and start digging deeper into their pockets as well, hehe).

Sonnam Nguyen asks: How do you get used to going from road bike to TT [time trial or tri bike]… any tips?

Ceepo Mamba vs. Katana
Ceepo Mamba (road bike) vs. Ceepo Katana (tri bike)

Continue reading “Ask Kikay Runner: Adjusting From Road Bike to Tri Bike”

Ask Kikay Runner: What is your typical training week?

This year’s first Ask Kikay Runner is about the structure of my training week.

Aldrin Galang asks: In a nutshell how does ur week training goes [sic]? Pwede pashare (Can you share it)? Hehe. Ilang araw rest day at what day usually (How many days do you rest and which day usually)?

I think I’ve answered this several different times before, but keep getting variations on the same question. You know what the answer is?

It depends.

typical training week includes track

Continue reading “Ask Kikay Runner: What is your typical training week?”

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

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

Ask Kikay Runner: How to Find Time for Training

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.

Last month I asked my Facebook Page followers: “Anything in particular you’d like me to write about? Training tips, troubleshooting, reviews?” Here are some of the requests they made.

Pao Moreto asks: How to get back after a long time of hiatus. Or more importantly, how can anybody who works in the graveyard shift find time to run. BPO and running.

Shelley Jo Rojas Saracin asks: How to get back after a long hiatus din!

Rj Bumanglag asks: Following Mr. Moreto’s idea, you could also write training schedules of an 8-5 office employee.

Macky De Leon asks: Time management. How to squeeze in training for us with 9-5 work.

Sheila Llorin asks: Same with Macky De Leon’s comment.

Running Up Mt. Faber, SG
Many times, training in the wee hours is the only option.

Finding the time to train, whether you’re a very busy person or someone coming back from hiatus, is about creating good habits and celebrating each step forward so you become more motivated to continue. Here are a few tips to help you get started training again. Continue reading “Ask Kikay Runner: How to Find Time for Training”

Ask Kikay Runner: Half-Ironman on a Budget

People from many walks of life can complete a half-ironman on a budget. All it takes is choosing your races carefully, some planning, and saving.

Ian Jimenez Miciano asks: how can an average Joe with an average day job and competent fitness level but no teammates, no sponsors, and not enough money to burn (yes, I’m referring to myself) train for and finish even just a half Ironman without blowing his savings and/or losing his job? I’m asking because (maybe I’m just not looking hard enough but) most of the triathletes I know are one or more of the following: pros (like you) who belong to fitness-related lines of work, rich people and/or those who have passive income (despite working abroad, I still consider myself to be of the middle class), people who belong to teams, and celebrities.

Gibran John S. Henson asks: How much does it cost to join a race (Ironman)?

budget for an ironman

Thanks for the questions!

Now, “not enough money to burn” is relative. Here are some things to consider Continue reading “Ask Kikay Runner: Half-Ironman on a Budget”