WHAT WILL HAPPEN WHEN YOU RUN 30 MINUTES EACH DAY 🏃‍♂️ 🏅 💪

WHAT WILL HAPPEN WHEN YOU RUN 30 MINUTES EACH DAY 🏃‍♂️ 🏅 💪

Running Changes People and People Change the World 🏃‍♂️ 🏅 💪

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10 KM FUN RUN



fun runToday we joined a 10 km fun run to see how we are doing with our training. We did a 10km race in the morning. The gun time was at 5:30am. Although the gun went off 10 minutes too early we had fun running the 10km. There were many people who joined the fun run.

fun runIt was really hot and humid. The humidity was almost 85% and temperature was around 27C at 5:30am. Not sure how warm it was during the race but it felt like 33C. Was already sweating even before I started.

My aim was to beat my PR time of 49:49 but unfortunately was not able to go faster. I was close but did not beat that time. My time was 49:58. However Abby did really great. She almost passed me. Her aim was to break her PR of 58 minutes and she did an awesome job. Abby was able to run a time of 55:39 minutes .. so a huge improvement. Amazing!! She was so happy. It was fun to join and be part of this 10 km fun run.

Running Changes People and People Change the World 🏃‍♂️ 🏅

LINKS:
Youtube: https://www.youtube.com/channel/UC288ncO_WPPwA4tyfpWP-jA
FB Page: http://www.facebook.com/ttnrunningteam
FB Group: https://www.facebook.com/groups/philippinerunners
Website: http://trainingthenations.com/

RUNNING BACKGROUND video #2

A brief video about our running background when it comes to running before we started training for our first marathon. It will most likely help you to understand that we didn’t just make up our mind to just start running.
We have been running since 2018 and that is when we did our first race. The year 2020 and 2021 were very hard when it came to training because of the pandemic. However in 2022 we were able to start training again on a regular basis.
We hope that this running background will help you to give a little understanding where we come from.

Running Changes People and People Change the World 🏃‍♂️ 🏅

LINKS:
Youtube: https://www.youtube.com/channel/UC288ncO_WPPwA4tyfpWP-jA
FB Page: http://www.facebook.com/ttnrunningteam
FB Group: https://www.facebook.com/groups/philippinerunners
Website: http://trainingthenations.com/

RUNNING DIARY UPDATE

RUNNING DIARYLittle running diary update about how training has been going this past week. My latest update dates from Thursday October 27.

TRAINING UPDATE:
FRIDAY OCTOBER 28 – REST DAY – Track was closed due to rain
SATURDAY OCTOBER 29 – REST DAY
SUNDAY OCTOBER 30 – EASY LONG RUN – 150 minutes long run
MONDAY OCTOBER 31 – REST DAY
TUESDAY OCTOBER 01 – TRACK – Tempo Run 3 x 10 minutes
WEDNESDAY NOVEMBER 02 – HILL – 1 hour easy run
THURSDAY NOVEMBER 03 – TRACK – Interval Training 5 x 1000m
FRIDAY NOVEMBER 04 – REST DAY – Tapering
SATURDAY NOVEMBER 05 – REST DAY – Tapering
SUNDAY NOVEMBER 06 – 10KM RACE DAY

RUNNING DIARY UPDATE

Friday October 28

We went to track to do some speed work, but unfortunately it was closed due to rain. Ah so sad!! Was so looking forward to do some track work.

Saturday October 29

We had our weekly rest day and

Sunday October 30

We did our weekly long run that will help us to get ready for the marathon. Just before we did our run it started raining but we were lucky. No rain while running. I was able to do a 150 minute (2,5hours) run. During the long run I took some big hills in the training. So the run can be 1 big loop. I had 3 gu’s and 2 bottles of water. Running went great. The legs were not as tired as before. It looks like they are starting to get used to 2,5 hours running. YIPPEE!!

Monday October 31

Today we had a rest day. Recovering from the easy long run I did on Sunday. Although my legs felt fine. Tuesday we didn’t do our usual hill training. Instead we did a track training. November 6 we will have a race of 10km where we are going to try to break our PR. My PR for 10km is 49:49 minutes. Anything faster than that would be great. Abby’s PR for 10km is 58 minutes. Very curious how we both will do.

Tuesday November 01

Although track was closed again because of rain we did a TEMPO RUN instead on the concrete. I prefer not to do our speed races on concrete but we had no choice. We both did a 3 x 10 minutes tempo run. The training went well.

Wednesday November 02

The next day our legs felt a little beaten up because of training on concrete road, but after doing a hill easy run our legs started recovering. We did a 1 hour easy run. The legs felt good after finishing the training.

Thursday November 03

We did another speed training on the track. It was dry, so we were able to use the track. YIPPEE! .. I did an interval training of 5 x 1000m. The last few were tough but I was able to finish the training. The legs felt great after the training. Looking forward to our race on Sunday. Very curious to see how we have improved.

LINKS:
Youtube: https://www.youtube.com/channel/UC288ncO_WPPwA4tyfpWP-jA
FB Page: http://www.facebook.com/ttnrunningteam
FB Group: https://www.facebook.com/groups/philippinerunners
Website: http://trainingthenations.com/

Thursday Hill Training

Thursday Hill TrainingToday it was time for our regular Thursday Hill Training. We normally run 75 minutes up and down the hills. This is to strengthen our legs and gluten.

Did an easy run today of 75 minutes at a pace of under 7min/km. My heart rate was around 141bpm. The purpose of this run is to help the legs with recovery, so tomorrow when we do track there are no problems.

No problems during the run and legs felt good after I finished my Thursday Hill Training. I was very thirsty when I got home. Had to drink about 1.5-2 liters before I felt like I had caught up with the water loss during the run. So it must be very hot or humid when I went for a run. It is amazing and image that we are running most of the time in the evening after we close our business.

Running Changes People and People Change the World

LINKS:
Youtube: https://www.youtube.com/channel/UC288ncO_WPPwA4tyfpWP-jA
FB Page: http://www.facebook.com/ttnrunningteam
FB Group: https://www.facebook.com/groups/philippinerunners
Website: http://trainingthenations.com/

TEMPO RUN

tempo runWednesday is the day for tempo run. I was kind of expecting track to be closed. It rained a few hours before and many puddles on the track, but the sports complex was open. YIPPEE!!

Today we did a tempo run or some people call it a threshold run. Our training was 3 x 10 minutes with pace of 4:36/km and rest of 3 minutes. My training is based on aiming to run 10km in 45 minutes. In the past my fastest 10km was around 50 minutes. So need to keep pushing training and step by step I hope to see some improvement.tempo run

Training went well, no major problems, and was able to do first session at 4:37/km pace. Second session went at 4:47/km pace and third session at 4:45/km pace. With a 3 minute rest in between the sessions.

It was just so good to do some speed work again. Due to rain sports complex has been closed and I was not able to do speed work for about 2 weeks. So it is nice to do some speed work again and get the legs running fast. The challenge is often the breathing issue, but that is part of training on the track. Had fun doing our tempo run and looking forward to see some results and improvements soon.
There were not many people at the track tonight. I think most people probably thought it was closed. So we almost had the track for ourselves.

LINKS:
Youtube: https://www.youtube.com/channel/UC288ncO_WPPwA4tyfpWP-jA
FB Page: http://www.facebook.com/ttnrunningteam
FB Group: https://www.facebook.com/groups/philippinerunners
Website: http://trainingthenations.com/

Hill Training

hill trainingWe did a hill training today. On Tuesday we often do our easy hill training of 75 minutes and for me at a pace of just under 7min/km. Generally no problems with the run. Legs were still a little stiff from the long run of Sunday, but had no problems.

In the beginning I kind of went to fast. Than I checked my watch and slowed down a little so I am closer to my regular pace and distance. Tomorrow I can do some speed work again. Today it is easy run. It needs to be a recovery run.

LINKS:
Youtube: https://www.youtube.com/channel/UC288ncO_WPPwA4tyfpWP-jA
FB Page: http://www.facebook.com/ttnrunningteam
FB Group: https://www.facebook.com/groups/philippinerunners
Website: http://trainingthenations.com/

EASY LONG RUN

EASY LONG RUNToday it is time for our weekly easy long run. Running 150 minutes as a preparation for our marathon in Rotterdam.
It rained just before our run, but while running it was dry. Which is nice especially during a long run.
Today I tried some new socks – toe socks. See if that will make it toe sockseasier and avoid blisters, but as I was doing a warm up of 10 minutes I already felt problems with the new socks. Had to go back home and change the socks for my regular socks. The ones I bought is not working for me. Need to keep looking and see if I can find something better.
After I changed my socks, I went for my long run. The easy long jog went fine. No major problems. Tired legs as normal after the easy jog, but had no problems with the water and gel I took. It felt much better than last week. The legs were lesser tired and I had something left when I was done.
easy long runMy heart rate looks much better than last week. If I remember it correctly it was 168bpm and today it is 158bpm. That is much better. Not sure if humidy and heat was lesser. It really felt very hot. Just getting ready for running had me already all hot and sweaty. But that is a good sign that heart rate is lower.
Also my pace was better than last week .. last week it was something like 6:18/km while today it is 6:14 and therefore I was able to cover more than 24km during my easy long run. The run felt much easier and the legs seem to be improving. Ideally I would like to run about 25km. That is about 6:00/km. That seems to be the pace I run comfortable and feel most relax with.

“RUNNING CHANGES PEOPLE AND PEOPLE CHANGE THE WORLD”

LINKS:
Youtube: https://www.youtube.com/channel/UC288ncO_WPPwA4tyfpWP-jA
FB Page: http://www.facebook.com/ttnrunningteam
FB Group: https://www.facebook.com/groups/philippinerunners
Website: http://trainingthenations.com/

TRACK TRAINING #7

TRACK TRAININGYippee!! Yesterday we were able to do some track training again. It was was finally dry again on our track training day. When it rains the government closes the track.

After skipping 2 weeks of track training we were back on the track again. Today we did a TEMPO RUN. For my tempo run I did a 5km. Basically just to get everything going again. Track training is such an important part of training and preparation for the marathon. Purpose of Tempo Run is to increase VO2, so on race day it is easier to hold faster pace.

I am working towards running my 10km in 45 minutes, so this means my tempo runs has to be around 4:37min./km. When I started I could feel that my fitness was not there, but all in all training went well. It was just good to get the legs running speed again. After running 5km I had to take a moment to catch some breath. Average pace was 4:45min/km and it says here my heart rate was 143bpm. Now I know for sure that is not correct. After finishing my run I had to take a moment to catch my breath. That doesn’t happen with a heart rate of 143bpm. Something must be wrong with measurement. My cadence was about 171spm, that is a good race pace, although I am aiming for around 180spm. Very happy with training and feel good the next day.

Today is Saturday and I have a rest day. Basically giving my legs some rest and getting them ready for tomorrow’s easy long run of about 150 minutes. I will post an update on my easy long run. I feel good today. Can feel my legs a little. They are stiff but no muscle pain. So all in all very happy with training of yesterday.

“RUNNING CHANGES PEOPLE AND PEOPLE CHANGE THE WORLD”

LINKS:
Youtube: https://www.youtube.com/channel/UC288ncO_WPPwA4tyfpWP-jA
FB Page: http://www.facebook.com/ttnrunningteam
FB Group: https://www.facebook.com/groups/philippinerunners
Website: http://trainingthenations.com/

ROAD TO ROTTERDAM MARATHON #6 – Hill Run

hill trainingThursday we had our easy hill run, meaning we both take the hills in a slow pace and do not do any sprints or speed runs. Out of our experience we notice that just making hill training a regular part of training boost makes our hips, gluten and legs stronger.

When race day comes often running a hill is no problem. This is mainly because we have about 2x a hill runs in our schedule.

As you can see on picture pace is about 7min/km and total running time 75 minutes. I prefer running for time instead of kilometers. This avoids pushing our bodies too much during the run.

We both we okay with today’s run although legs are still a little tired. Most likely this is because of the humidity and tropical storms we have at the moment.

LINKS:
Youtube: https://www.youtube.com/channel/UC288ncO_WPPwA4tyfpWP-jA
FB Page: http://www.facebook.com/ttnrunningteam
FB Group: https://www.facebook.com/groups/philippinerunners
Website: http://trainingthenations.com/

ROAD TO ROTTERDAM MARATHON #5 – Hill Training

hill trainingTuesday is our day for hill training. Running hills on a regular basis is very important. Please remember that our hill training is done in a pace of easy run. We do not sprint up the hills or speed up. We just go up and down the hills in our area. Just take it easy and let the legs do the work. As  you can see on the picture the pace is around 7min/km.

Most of the time our heart rate during hill training is between 138-150bpm, it depends on the humidity and  how warm it is. Today my heart rate was on an average of 141 bpm.

Normally we run around 75 minutes. We recently increased our total running time from 1 hour or 60 minutes to 75 minutes. As a preparation for the marathon. So it will help us and prepare us to get stronger.

LINKS:
Youtube: https://www.youtube.com/channel/UC288ncO_WPPwA4tyfpWP-jA
FB Page: http://www.facebook.com/ttnrunningteam
FB Group: https://www.facebook.com/groups/philippinerunners
Website: http://trainingthenations.com/

ROAD TO ROTTERDAM MARATHON #4 – Long Easy Run

long run

Today we had our long easy run. Gladly it was dry and everything went well. We ran for 150 minutes (2 hours 30 minutes). Boy was I tired afterwards but it is a very good preparation for the marathon we are planning to run in April 2023.
In the beginning everything went fine and no problems. During the last 30 minutes legs were starting to get tired and pace slowed down.
We experimented with taking 3 gel’s and getting drinking water while running. Today we bought 3 bottles each. Especially because it is so humid it seems to be better to drink more than usual. Drinking and taking gels really gave us the extra boost we needed and we both didn’t have any problems with the gels and drinking water. For the drinking water we prefer taking water that is not cold. This seems to work better for us while running.
As you can see on picture total running time was 2hr30min. and heart rate 167 bpm. So very please with our long run. Hopefully as we continue practicing it will get easier.

LINKS:
Youtube: https://www.youtube.com/channel/UC288ncO_WPPwA4tyfpWP-jA
FB Page: http://www.facebook.com/ttnrunningteam
FB Group: https://www.facebook.com/groups/philippinerunners

ROAD TO ROTTERDAM MARATHON #3 – Running update

Little running update from Puerto Princesa City, Palawan. The past few weeks we had a lot of rain here. Tropical storms are passing. Which is normal for this time of year. Unfortunately the sad part of all the rain is that the track get closed when it rains. So we haven’t been able to do a lot of track training.

running blog

running blog

Let me give a little running update how we have been training.
Sunday October 9 till Saturday 15, 2022
Sunday October 9: Slow Easy Run 140 min ✔️
Monday October 10: Rest day ✔️
Tuesday October 11: Hill training 75 min. ✔️
Wednesday October 12: Track training 5000m ❌track closed
Thursday October 13: Hill training: 75 min. ✔️
Friday October 14: Track training 10 x 200m ❌ track closed
Saturday October 15: Rest day ✔️

For this week we have just done the bare minimum to keep our fitness. Hope that the storm will pass soon, so we can get some track training done. Especially since there is a race approaching on November 6.
Generally the training is going okay. We both feel okay and are able to run the required training. Our problems sometimes is the humidity. Makes training harder and we have to make sure to drink a lot of water. Especially during the long runs we have to make sure to get enough water.

LINKS:
Youtube: https://www.youtube.com/channel/UC288ncO_WPPwA4tyfpWP-jA
FB Page: http://www.facebook.com/ttnrunningteam
FB Group: https://www.facebook.com/groups/philippinerunners

ROAD TO ROTTERDAM MARATHON #2

This past week we had very bad weather here in Palawan. It is rainy season here but this week we had a storm passing and lots of rain. Also very humid which makes training sometimes a little hard. Shortage of breath 😃 All in all training went very well and happy with how it is going. Even though there was a lot of rain we were able to do most of our training.

We received an update that there will be a Running event in Palawan on November 6 .. 3km, 5km and 10km. This will be fun. Looking forward to join race. Curious how our progress will be.
fun run
Planned Training for this week: Sunday October 9 till Saturday 15, 2022
Sunday: Slow Easy Run 140 min
Monday: Rest day
Tuesday: Hill training 75 min.
Wednesday: Track training 5000m
Thursday: Hill training: 75 min.
Friday: Track training 10 x 200m
Saturday: Rest day

Last week we started with our preparation to run a marathon in the Netherlands and here is how we did this past week.
Planned training last week – Sunday October 2 till Saturday 8, 2022
Sunday: Slow Easy Run 130 min ✔️
Monday: Rest day ✔️
Tuesday: Hill training 75 min. ✔️
Wednesday: Track training 6 x 1000m ✔️
Thursday: Hill training: 75 min. ❌ storm passed by
Friday: Track training 10 x 400m ✔️only managed 8 x 400m
Saturday: Rest day ✔️

LINKS:
Youtube: https://www.youtube.com/channel/UC288ncO_WPPwA4tyfpWP-jA
FB Page: http://www.facebook.com/ttnrunningteam
FB Group: https://www.facebook.com/groups/philippinerunners

PACER 10KM RUN: Congratulations Abby for running a PR 💪👍🏆

pacer 10km race

AUGUST 21, 2022
Today I am my wife’s pacer. For a while now my wife wanted to break her PR (personal record) of running a 10km under 60 minutes or a sub 1 hour.
My task today was to pace my wife and help her break her record. Have her run behind me and I will watch the speed and make sure we hit the right time.
For the first 5km we ran exactly a pace of 6min/km after 5km I had to increase speed because for the last km of the race there would be a big hill that needs to be concurred. So I increased speed to 5:40min/km .. Abigail was able to keep up and started to become very quiet 😁
As we arrived at our final km, as a pacer, I was not sure how Abigail would handle the hill. we had to face the big hill. Abigail crushed it, while I was expecting that she would maybe lose 1:30min .. Abigail kept going and didn’t loose any time. She was able to keep the same pace and at the last few 100m she even was able to increase her pace.
See above a picture of Abigail finishing her 10km race in a superb time of 57:22min. New record .. crushed the time of 1 hour .. AWESOME ABIGAIL .. CONGRATULATIONS 🎉🥇🏃‍♀️
You deserve it .. you trained so hard .. an improvement of about 6 minutes on her previous PR.

LINKS:
Youtube: https://www.youtube.com/channel/UC288ncO_WPPwA4tyfpWP-jA
FB Page: http://www.facebook.com/ttnrunningteam
FB Group: https://www.facebook.com/groups/philippinerunners

ROAD TO ROTTERDAM MARATHON #1

Starting October 2, 2022 my wife and I have officially started training for the Rotterdam Marathon that will take place on Sunday April 16, 2022. By running this marathon we want to raise enough support to help 100 kids with their school studies next year. (more info http://trainingthenations.com/100-kids-back-to-school-project)

The planned training for this week – Sunday October 2 till Saturday 8, 2022
Sunday: Slow Easy Run 130 min.
Monday: Rest day
Tuesday: Hill training 75 min.
Wednesday: Track training 6 x 1000m
Thursday: Hill training: 75 min.
Friday: Track training 10 x 400m
Saturday: Rest day

LINKS:
Youtube: https://www.youtube.com/channel/UC288ncO_WPPwA4tyfpWP-jA
FB Page: http://www.facebook.com/ttnrunningteam
FB Group: https://www.facebook.com/groups/philippinerunners

100 KIDS BACK TO SCHOOL PROJECT

100 KIDS BACK TO SCHOOL PROJECT – SUNDAY APRIL 16, 2023 ROTTERDAM MARATHON

Goal is to gather a total of 15,000 donations through running the Rotterdam marathon on Sunday April 16, 2023. With the donations I like to raise enough support to help 100 kids for 1 year with their studies – Back to School Project – (School Year June 2023 till May 2024).

It cost 150 (12 months x 12.50) to help a kid with their elementary or high school studies here in the Philippines (for more info please visit www.touchingthenations.com). It would be such a big help and blessing to these kids and families if they can get some help and do not have to worry about how they are going to send their kids to school the coming year.

For donations please click here

Be part of this project and help me to raise 15,000 so we can help 100 kids for at least 1 year!!!

DONATIONS RECEIVED UNTIL NOW:

Why Hill training should be part of regular run

Hill training is one of the pillars of any runner’s workout program. Picture from https://canadarunningseries.com/2017/03/conquer-hill-training-four-workouts/
You Should Be Running Hills and Here’s Why!

Running hills can be brutal! Your lungs burn, legs scream, and you feel like something is pushing against you with every step, forcing you to try and give up. Hills are relentless. But this is why they work! They make you stronger, more resilient, and they force you into MUCH more efficient running form both on hills and flats. Understand why you should be running hills regularly in this video.

The Run Experience .. https://www.youtube.com/watch?v=DTJ3uonwx_4

TTN Running Team
FB Page: https://www.facebook.com/ttnrunningteam
FB Group: https://www.facebook.com/groups/philippinerunners
Website: www.trainingthenations.com

Importance of Speed Training on the track

Track Training

This time it’s all about Speed! Join us for track and speed sessions in Kenya, Ethiopia and Uganda.

NN Running Team … https://www.youtube.com/watch?v=4B94WMAwZNg

TTN Running Team
FB Page: https://www.facebook.com/ttnrunningteam
FB Group: https://www.facebook.com/groups/philippinerunners
Website: www.trainingthenations.com

Related pages:
Why we do long runs

Why we do long runs

Importance of Long Runs

The long run is one of the most iconic training sessions out there. Why do we do it? What goes on in the minds of our athletes?

Join Eliud Kipchoge, Kenenisa Bekele, Geoffrey Kamworor, Joshua Cheptegei and others for an inside view!

NN Running Team … https://www.youtube.com/watch?v=CeN1FeJIygQ&t=4s


TTN Running Team
FB Page: https://www.facebook.com/ttnrunningteam
FB Group: https://www.facebook.com/groups/philippinerunners
Website: www.trainingthenations.com