Oct 25

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/

Oct 24

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/

Oct 22

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/

Oct 20

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/

Oct 18

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/

Oct 16

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

Oct 15

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

Oct 09

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

Oct 06

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

Oct 06

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

Sep 11

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:

Sep 10

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

Sep 10

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

Sep 10

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

Aug 29

FUN RUN 10KM – First run after lock down in March 2020

FIRST RUN AGAIN AFTER LOCK DOWN IN MARCH 2020

Abigail did good on her first run. She did a 5km run and was able to break her pr with running a time of 27 minutes.

I did a 10km run .. I wasn’t sure if I could hold the pace and therefore started with a pace that I could hold. Running went well and the 10km run didn’t cause any problems. It was fun to get out again and run with others. I ran my 10km in a time of about 43 minutes.

We are all so happy .. to finally stretch our legs again. It has been more than 2 years.

Aug 29

Fat Sick & Nearly Dead 2

Aug 29

Fat, sick and nearly dead – Full Movie

Jan 02

Chasing Ten Ironman Triathlon Documentary

Chasing Ten Ironman Triathlon Documentary

Triathlon is a sport that requires endurance and dedication in order to succeed.

Adam is an amateur triathlete who is attempting to break the 10 hour mark in only his second ever full distance Ironman event.
This documentary follows his lofty challenge and covers what it takes to try and break 10 hours over a 140.6 miles of swim, bike and run.

Film credits:
Director: Jonathan J Scott
Cinematographer: Jonathan J Scott
Production support: Toby Russell
Thanks to: Marjons Sport and Health Ironman Barcelona Hana Backland Jon Drever

All enquiries: jonscott705@gmail.com
Copyright 2018 Jonathan J Scott

Jan 02

Relationship of Sugar and Cancer

Relationship of Sugar and Cancer
Check this video out by CBN News.
See the dramatic link between sugar and cancer.

Jan 02

The effects of exercise on depression