If you’re a runner who happened to chance upon this blog, remember that this is a newbie talking, so feel free to post your comments/corrections/reactions/opinions.

1. Strength training works! In my case it has helped me a lot in running. All those squats, deadlifts and lunges help when pushing off the ground. In my experience, as I improved in my strength training for my legs, I’d also require less effort to maintain a faster speed at a longer time. Exercises that strengthen the core (abdominal muscles, obliques) help maintain a good form throughout running. They also keep the body from twisting when powering up hills or speeding down hills. I’d like to think my strength training played a huge role in my strong finishes, and getting that extra kick as the finish line is near. Can strength exercises reduce the risk of injury? Studies say so, but I can only speak for myself after a few more months into this.

Take note, I say “strength training” and not “bodybuilding”. Strength training does build some muscle, but the name itself implies a focus on building strength, not trying to bulk up and look like Arnold Schwarzenegger. I’m pretty sure I can beat that guy in the 5k, what with all that muscle weight slowing him down.

2. I have yet to find my best stride/footstrike.

3. I’ve set goals for the 5k because I wanted to take baby steps in endurance running. Training for the 5k (or for a best 5k) requires less mileage than training for the longer distances, or the marathon. But it certainly does not require less effort! The difficult part of the training is doing the sprint and tempo workouts.

4. I haven’t decided yet what I will train for next, after my 5k PR attempts.

5. I love it!



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Mizuno Infinity 5k race results are posted here. I got in at 64th place out of 994 runners, 7th among the females. I didn’t realize there were that many 5k runners that day! I guess I shouldn’t have been surprised. The 5k still remains the most popular race distance because it is beginner-friendly, and yet many elite athletes like to challenge themselves with it. Other runners use the 5k for speed work when training for longer distances.

Won’t you like to sign up for a 5k race today? Click here for a list of running events in the Philippines.

Tags: running,5k training,ria villena osorio,races

Here’s my race list. I’ll update it no matter how dismal some results may be, he he.

2011

October 29, 2011 Adobo Run 15k (Night run)
- course was actually 13.4km

VENUE: Aseana City
TOTAL TIME: 1:25
AVERAGE PACE: 6:21 min/km

Easy-moderate training day

October 23, 2011 Adidas King of the Road 2011 (21k)
VENUE: Bonifacio High Street - Buendia
TOTAL TIME: 2:15:36
AVERAGE PACE: 6:24 min/km
GPS data

- Cramps from 16km onward.. lack of sleep + too much exertion the day before (shopping, gig etc)


July 3, 2011 Yamaha Run For Heroes (21k)

VENUE: Bonifacio High Street - Buendia
TOTAL TIME: 2:08:52 (course longer by 400m)
AVERAGE PACE: 6:01min/km
(15th overall @ women’s category, 6th in age category)
GPS data

June 5, 2011 Grace to Finish 10k (Ayala Alabang Village)

- did a 4.8km run prior to race start, for a 15km long run total - training run for 21k

VENUE: Ayala Alabang Village
TOTAL TIME: 00:59:30
AVERAGE PACE: 5:57min/km

- missed the podium by 1 person

May 22, 2011 Greentennial 10km - Dex’s PR

VENUE: Mall of Asia/ Macapagal ave
TOTAL TIME; 59:31
AVERAGE PACE: 5:56min/km
GPS data



March 6, 2011 Unilab Run United 10km - pacer for Dex

Dex’s PR!
VENUE: Bonifacio High Street
TOTAL TIME: 01:07:14
AVERAGE PACE: 6:32 min/km
GPS data


February 27, 2011 Inquirer 25km relay
w/ Arnold, Vener, Jingle, and Ryx

VENUE: Bonifacio High Street
TOTAL TIME: circa 28mins

February 6, 2011 Condura Skyway Marathon (21k)

VENUE: Ayala, Makati - Skyway - Bonifacio High Street
TOTAL TIME: 02:15:11
AVERAGE PACE: 6:26 min/km
GPS data

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2010

November 20, 2010 Unilab 21k (1st DNF)

bailed out at 16.93km, due to a foot/ankle injury, and cramps.

VENUE: The Fort - McKinley and back
TOTAL TIME: 01:55:23 (at km 16.93)
AVERAGE PACE: 6:49 min/km

October 24, 2010 Adidas King of the Road 10k

VENUE: The Fort
TOTAL TIME: 00:58:32
AVERAGE PACE: 5:48 min/km

October 17, 2010 Pink Run 15k (actually 12.56k according to my Garmin)

VENUE: McKinley Hill
TOTAL TIME: 01:18:59
AVERAGE PACE: 6:17 min/km

October 3, 2010 Step Out! Avon Run for Breast Cancer - 5k

VENUE: Mall of Asia grounds
TOTAL TIME: 00:28:51
AVERAGE PACE: 5:39 min/km

Also ran this with a friend, who had a Garmin and a good pacing strategy.



September 12, 2010 Green Mile Race, Ayala Alabang Village 10k

TOTAL TIME: around 01:08:00 (no official time)
AVERAGE PACE: 6:48 min/km

Treated this as an easy run at conversational pace (was talking with a friend throughout most of it)



August 29, 2010 Kraft Race - 5k

Podium finish, got in at 3rd place (female category)! Forgot my result for this race, I think it was around 31mins. The course was longer than 5k



June 27, 2010 Lactacyd All-Women Run Relay -10k - my best 10k so far

VENUE: McKinley Hills
TOTAL TIME: 00:57:47
AVERAGE PACE: 5:48 min/km



April 18, 2010 Powerade Sprint Duathlon 6k run - 30k bike - 3k run

VENUE: Filinvest Corporate City
SPLITS: No official time recorded
TOTAL TIME: 2:22:24

Cramps galore! Maybe the 2-hour sleep the night before had something to do with it. (came from FILharmoniKA’s concert with Richard Bamping, and dinner/drinks after)



February 7, 2010 Condura Run - 21k

VENUE: The Fort, to Skyway and back
TOTAL TIME: 2:21:17
AVERAGE PACE: 6:44 min/km

My first 21k! Would like to do it again.

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2009


September 20, 2009 Powerade Sprint Duathlon 7k run - 32k bike - 3.5k run
VENUE: Macapagal area

Run1: 0:41:42 (including transition 1)
Bike: 1:30:05 (including transition 2)
Run 2: 0:25:08
Total: 2:36:55

Cramps during the bike leg!


September 13, 2009 Ayala Eco-Dash - 10k
VENUE: The Fort
TIME: 1:03:44
AVERAGE MINS PER KM: 6:23

training run for next week’s duathlon.


August 8, 2009: UP Run (forgot the name) - 5k
VENUE: UP Academic Oval
TIME: 27:30 (no official time)
AVERAGE MINS PER KM: 5:30

My first race using the Chi Running techniques I’ve been practicing. The author of the book warned that run times will really be slower during the next few weeks, or maybe months.



June 7, 2009: Mizuno Infinity Run (surprise time trial) - my best 5k so far
VENUE: The Fort
OFFICIAL TIME: 25:50
AVERAGE MINS PER KM: 5:10


May 31, 2009: Earth Run - 1st 16k
VENUE: McKinley Hlll
OFFICIAL TIME: 1:42:31
AVERAGE MINS PER KM: 6:24

- This was supposed to be a “long easy run” but I decided to push myself anyway. A difficult route that had lots of uphills and downhills.


May 17, 2009: Market! Market! Power Miler Year 2 - 8k (5miles)
VENUE: Market! Market!, The Fort
OFFICIAL TIME: 00:53:44
AVERAGE MINS PER KM: 6:43

- Another “long run” where I didn’t push myself much.. at last, I was able to sleep more than four hours before the race!


May 10, 2009: Botak Paa-tibayan Run - 10k
VENUE: The Fort. Passed a flyover across Edsa, going to Buendia, then back
OFFICIAL TIME: 1:06:38
AVERAGE MINS PER KM: 6:39

- Planned to do a “long run” here, in keeping with my 5k program.



May 3, 2009: Southern Race - 5k
VENUE: Alabang Town Center, Ayala Alabang Village
OFFICIAL TIME: 00:34:21
MINS PER KM: 6:52

- Just aimed for a tempo run here. There were some inclines in this run.



April 19, 2009: Greenfield City Run - 5k
VENUE: Greenfield City, Sta. Rosa
OFFICIAL TIME: 00:34:47
MINS. PER KM: 6:57

- I pushed myself harder in this race than the first one as I was aiming for a sub-30. I wonder why I was slower here? Maybe the ground wasn’t as level as it appeared. Or maybe it was because of lack of sleep. Also, I might need to revise my training schedule and activities. I loved this race though, nice scenery.



April 5, 2009: Airspeed Runs For a Cause - 5k
VENUE: Around Mall of Asia
OFFICIAL TIME: 00:32:27
MINS. PER KM: 6:29

- My first, no pressure. I just aimed to finish.. so I was happy about my time.

Tags: ria osorio,running,races,duathlon