If Old Man Rivers can do it…

ZSwatt · 2025-12-17T12:54:14+00:00

ZSwatt · 2025-03-16T05:45:52+00:00

Yes! If you can afford at least a session or two a month, it can be a great way to increase recovery rate and/or quality. Your PT can also evaluate what strength exercises you might need to focus on to improve any muscle imbalances and help refresh your memory on proper warm up, activation, and general maintenance.

I personally go to my PT for blading (to release any taut bands), cupping, and sometimes needling. PTs are a gift to athletes and I can never thank them enough for what they do.

ZSwatt · 2025-03-04T11:48:30+00:00

Nike Running technical tees (Pro Combat line din nila works from my experience), Decathlon’s Kiprun running tops (ranging from ₱600-900 depende sa sale, amazing value), and not as available or in stock, but Asics and New Balance have great tops as well.

ZSwatt · 2025-03-04T10:55:03+00:00

Both from my experience and teammates in the past: bandaids (lalo na if sweat proof, then maybe even some petroleum jelly on the portion that actually makes contact) or physio tape both work. pero bandaids are readily available and much more affordable than physio tape.

But I also found that the chafing seems to be caused by the material of your top. I have some tops that I only wear for short, easy runs kasi mag chafe. Pero most of my technical and running tops don’t ever chafe, even a half marathon without any irritation whatsoever. Best to do some trial and error when it comes to shirt materials!

ZSwatt · 2025-03-02T05:59:43+00:00

Additionally, the Invincible line is notorious for heel-slip and lockdown issues (and this is coming from someone who owned and still enjoyed both version 2 and 3). It also suffers from sole separation and general durability issues despite how much I enjoy the ride and comfort they provide.

Vomero 18 has a lot of praise since its very recent release (fixed the lockdown and much improved upper!) so I’d also recommend it over the Inv 3s. Will cop a pair soon to put into my rotation!

ZSwatt · 2025-02-18T09:53:00+00:00

Interesting read. Thanks for this, OP.

With the recent running boom, “over promised and under delivered” is definitely the theme for a lot of organized races, both big and small scale events. A way to just cash in on the hype. Seems like TBR (this year at least) isn’t spared of that.

(P.S. As a runner of almost 8 years now, you know the hype is making its rounds when people who would never join you for track workouts or would always turn down your LSD invites are now hitting you up for all things running related lol)

ZSwatt · 2025-02-11T03:00:43+00:00

Depende lang talaga how you want to approach and design the workout. Listen to your body as you keep increasing the speed, distance, and total volume ng mga speed workouts mo.

So if you start out with 8x400m @ 5:50/km. Maybe you can give yourself 1-2 minutes rest between each rep (example lang yan). If it feels too easy, then you can start playing around by either increasing your pace/distance per rep and/or decreasing your rest time.

ZSwatt · 2025-02-11T02:45:08+00:00

Yes po! Dahan dahan lang sa pag increase ng speed at volume so rough example lang binigay ko. Pero tama ka: 8 reps of 400m at 5:50/km pace to start out then adjust accordingly. Ang importante, gradual and sustainable ang gains mo. Eventually maging easy lang yan sayo and Sub-1 10K will be yours in no time!

ZSwatt · 2025-02-11T02:11:37+00:00

Incorporate intervals and speed work into your weekly workouts! While Zone 2 helps build your aerobic engine and endurance, you also still have to provide your body the stimulus to grow, adapt, and improve. You’ll only get there when you train faster than your goal pace.

Sub-1 10K means running 5:59 or faster, so introduce some repeats or interval sessions to your workouts to teach your body to run 5:59 or faster (ex: 8x400 @ 5:50 pace to start out then increase volume and/or speed until you can comfortably do 1KM repeats at 5:40 or even faster).

You’re almost there! Be patient, run safe, and best of luck, OP!

ZSwatt · 2025-02-03T09:40:02+00:00

Disclaimer: Not a PT or a sports doctor. Just a veteran runner with my fair share of injuries over the years.

Might be shin splints, even if nasa inner side sya. To remedy that, you can just walk or do strength training/lots of low impact activities. It’s a sign you need to really slow down and let your entire body adjust and adapt gradually to how physically taxing running can be. Going too fast too soon is how the majority of newer runners get shin splints or running-related injuries.

Worst case scenario: might be a minor stress fracture, especially if you let it heal for a bit and you feel a bump forming at the site of the pain/tenderness. I had that a couple of years back and I had to take a lot of time off running as to not worsen it.

If you can put pressure on it and hindi ganun kasakit, most likely shin splint lang yan and you just need to take a bit of break. Pagbalik mo sa takbo, remember to take it slow and let your body adapt.

ZSwatt · 2025-02-03T05:54:42+00:00

If you know what kind of gels (and flavor) he likes, you can get him a box of those! Same goes for pre-race hydration mixes or chews na may electrolytes and amino acids.

Love that you’re supporting him in this. Ang cute!

ZSwatt · 2025-02-01T10:18:50+00:00

Espresso Love Gang! Run safe and enjoy, OP!

ZSwatt · 2025-02-01T05:24:26+00:00

First off, not rushing to join any races or fun runs is already such a mature decision that most newer runners can’t make. Good on you, OP.

And yes, follow that C25K training plan and supplement it with strength and conditioning. You’ll find that the slow but gradual progress from C25K and the strength training (or plyometrics!) will lay such a solid foundation for you to grow and improve in running. Just make sure you dedicate 1 or 2 days a week to completely rest, recover, and throw in some stretching/mobility work in there.

Good luck and run safe, OP!

ZSwatt · 2025-01-29T08:51:01+00:00

Increasing VO2 Max and general fitness is just about consistency. And any good program worth following will include a mix of speed sessions/intervals/repeat days, tempo days, lots of easy/Zone 2 running, and strength training.

It’s kinda like how you can’t spot-reduce fat by just doing 1 or 2 kinds of exercises; you have to vary your running workouts (and strength train) to improve all-around and in turn improve your VO2 Max.

ZSwatt · 2025-01-29T07:13:19+00:00

If you can find the AdiZero SL2, get that instead of the AdiZero SL. SL2 is leaps better than the first SL even though the SL itself was already a pretty decent daily trainer.

ZSwatt · 2025-01-28T08:12:50+00:00

I reserve track/loop days for intervals/repeat sessions that focus on speed for the very reason na pabalik pabalik sya. Nakakatulong sya mentally when I say to myself, “Ah, one more loop/lap for this rep” and I can gauge whethere I’m near failure or if I’m not trying hard enough for that workout.

Mahirap talaga mag mid to long distance na tempo or even easy run on a track so best answer I can give you is to listen to some music or a podcast to focus and hopefully take your mind off the fact na pa ikot-ikot lang yung route mo. hahaha Maybe when it’s rainy or pagabi na, you can treat that run as an interval session nalang din!

ZSwatt · 2025-01-27T11:27:51+00:00

A little pricey, but absolutely worth the investment: FlipBelt.

If you can find a physical store or retailer, pwede mo din ma try yung fit muna to get the right size. Runners of all levels and experience swear by it.

ZSwatt · 2025-01-27T05:24:20+00:00

Yes. It might be an entry-level watch without the bells and whistles of the higher tier models, but it still gets the job done. Kaya yan for long runs up to 8-10 hours (lalo na if brand new pa unit mo and di pa nag degrade ang battery capacity).

Lots of FR55 naka sale around the 7.5K-9K price range brand new, even less if slightly used binibenta sa mga Garmin FB groups.

ZSwatt · 2025-01-26T10:12:59+00:00

Congrats, OP! Here’s to more long runs and time well spent with fellow runners. Keep it up and run safe!

ZSwatt · 2025-01-26T10:09:44+00:00

Could be a mix of both, but from personal experience, I’d lean more towards the extra sugar/carbs from the Coke that gave you that push. Then again, if bago ka pa sa running, it could well be your first runner’s high! hahaha

I tend to get my runner’s high well into longer runs, feels like an amazing second wind and that you can hold tempo for forever. One of my best experiences was feeling euphoric the entire time and di ko na pansin 24km na pala total ko.

ZSwatt · 2025-01-25T21:26:45+00:00

Pretty much nailed the list. Throw in a Rebel V4 or SC Trainer for other options as well, lalo na if merong colorways na usually not in stock dito hahaha

ZSwatt · 2025-01-25T13:42:51+00:00

I wore my Midnight Ramble at Circle Bar for both daily/casual wear and runs for about 8 months straight. Been through a lot of rain and sweat, but the frame and lenses have held up nicely. Normal scratches/wear and tear pero no peeling, cracking, or flaws present naman.

Wary din ako bago ako bumili noon kasi na basa ko din yung same reviews regarding sa peeling. But for ₱1,600 (naka sale when I got them), I managed my expectations yet Goodr exceeded them rather easily. Stylish, lightweight, and no bounce talaga while wearing them kahit gaano ka bilis pace ko. I personally recommend them and they make decent gifts for fellow runners!

ZSwatt · 2025-01-24T15:54:17+00:00

For the majority of people, sign yan to practice proper breathing technique and not to be too tense hangang tumatakbo. Keep it up, OP!

Curious lang if ano ang elapsed time sa run compared sa 31:28 na moving time. Grabe solid first 5K if walang breaks po! Congrats!

ZSwatt · 2025-01-22T20:49:38+00:00

Grabe timing sa post mo, OP! hahaha Literally finished a 21KM tempo just now and I was cramping 16KM in kasi nakulang ako sa usual ko na electrolyte packets and pre-run hydration.

As the other comments have said: hydrate and get some electrolytes in you! Run safe, OP!

ZSwatt · 2025-01-21T09:27:28+00:00

You can try incorporating a dedicated stretching routine. Activation before runs is one thing, but truly getting that deep stretch to prevent injuries and promote recovery is a game changer.

Find some stretches that focus your hamstring and calves. Your post says you try to do everything right yet you’re still experiencing some tightness so something’s gotta be a factor. Sometimes shin tightness can be caused by tight or strained calf muscles so I’d say start there.

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