My Typical Training Program

There are a lot of training plans you can find in the internet. Based from my 17 years of passionate love-hate relationship with running, here is my typical weekly schedule. The distance covered will be dependent on my targetted race.

Monday: Easy Run (Level 1-2)

Tuesday: Strength Training

Wed: Speed Interval Workout (complete Workout below)

Thurs: Tempo Run (Level 3-4)

Fri: YOGA (bonding with my son Gio and daughter Eia)

Sat: Rest (I do my marketing/Grocery shopping)

Sunday: Long Run (Level 2-3)

The Levels are numbered 1-5: 

1 = Brisk Walk

2 = Slow Run

3 = Normal Run

4 = Fast Run

5 = Sprint

Below is my Complete Speed Interval Workout:

Warm Up: 5-10 mins. Level 1-2 

Alternating 30 sec Level 5 and 30 sec Level 1-2 (Repeat 5-10 times)

5-10 mins. Level 2-3

Alternating 1 min. Level 5 and 1 min. Level 1-2 (Repeat 5-10 times)

Cool Down: 5-10 mins. Level 1-2

When you are pressed for time, you can still finish the complete Workout in only 30 mins. When you’ve got enough time, the longest Workout will take 1 hr. 

You actually have 2 Rest Days if you are not practicing YOGA. You may spread them 3-4 days apart.

(You may reach me via Messenger or ndelr62@gmail.com. Thanks for dropping by!)

Are You Ready to Run the Marathon?

 If you think you are ready, then nobody has the right to tell you that you’re nuts to attempt it. But it would certainly help if you already did the following at least once before training for the marathon.

1. Finishing 5k in 30 to 35 mins.

2. Finishing 10k in 60 to 70 mins. 

3. A sub 3 hr Half Marathon.

 I believe that speed should come first before distance. This is to equip you with the much-needed confidence that you will reach the FinishLine within CutOff. If it takes 1 hour for you to finish 5k, try to improve on that first before trying to run 10k. Others aim for a personal best of sub 30 mins for a 5k but for ordinary mortals like you and me, 30-35 mins would do (mine was 31 mins.). When running 5k becomes a breeze for you, that’s the time to level up to 10k. Again, there are others who are obssessed with running a sub 1 hr for 10k. (They tell themselves: “If Piolo Pascual can do it, why can’t I?”) Don’t be so hard on yourself. 60-70 mins. will suffice. 

For 1 whole year, I stayed with 10k like my soulmate. It became my comfort zone. I could run 10k without stopping and still looked fresh and bubbly at the FinishLine. I had no intention of running the Half Marathon until Jaymie Pizarro announced The Bull Runner Dream Marathon for first-time marathoners. I did not even think twice. I registered right away. And so I ran 21k for 3 consecutive months before TBRDM. My first Half Marathon was at the Condura Skyway, clocking at 2 hrs 37 mins.

For scientific tips and guidelines, visit runnersworld.com and marathonhandbook.com.

If you think you’re ready, join me in the Cavinti Road and Trail Marathon this coming Dec. 14, 2025.

Good luck with your training!

(You may get in touch with me via Messenger or ndelr62@gmail.com. Stay safe everyone!)

There’s No Easy Way

 It has been ages since my last post. I have always made a personal goal to put a smile on your face when you read my blog. To lighten the burden you are carrying, to have a relaxing break amid the chaos happening around you. When I am down and grieving, I know I cannot fulfill that mission. That is why you haven’t heard from me for a while now. 

There’s no easy way to get over a heartbreak. As Ziva of NCIS aptly put it: “one does not get over the loss of a loved one. You just have to go through with it.”

Life is short. Savor each moment when you can still breathe, laugh, and love. Do not waste your time holding elephants in your chest. Let go of hurts, bitterness, frustrations, supressed anger. Forgive others who have hurt you even though they seem not to care. Forgive yourself. You are not perfect. So is the rest of the human species. You can no longer change the past. You have no choice but to accept that. But you can choose to be better today and every day thereafter. 

Nourish old friendships but always be open to new relationships. It might even surprise you that there are still good folks out there. People who are kind, thoughtful, generous, caring. And some will still love you just the way you are.

In joy and in pain, give thanks. For how can one experience true bliss and happiness without going through pain and suffering?

(For comments, you may reach me at ndelr62@gmail.com. Thank you for dropping by. Stay safe everyone!)

2024 HIGHLIGHTS: Part 10

 This rundown of 2024 Highlights should have ended in January but March is almost over and I haven’t listed everything yet. Well, as our Grade School teacher used to babble, “finished or not, pass your papers”. So I will end this recollection here and now. No IFs and definitely no BUTs.

As you may have noticed, the sequence of the 2024 Highlights were written in random order. It did not in any way follow a pattern whatsoever.

In so doing, let me finish this 10-part synopsis with my daughter Eia’s return to Shakey’s (Eia is my daughter with Down Syndrome). Yes, she did! But unfortunately, the branch in SM Southmall closed so even though SM MOA is farther, we accepted DSAPI’s (Down Syndrome Assn. of the Phils. Inc) recommendation to transfer her there.

We had to pay ₱35 for the CAVITEX toll (₱70 for the 2-way trip) and ₱50 for the parking fee. Not to mention the cost of gasoline and the extra time allotted for the journey going there.

But why would I still consent for her to work in Shakey’s MOA given these negative scenario?

It is because I love my daughter so much that I would move heaven and earth just for her to experience what living really means. I consider her work as part of her Occupational Therapy. And that makes everything else acceptable.

(This is the final part of my 2024 recap. Stay safe everyone! Thanks for bearing with me through all these years.)

2024 HIGHLIGHTS: Part 9

 Exactly one year ago today was the saddest moment of my life in 2024. Ate Ella, the “WIND BENEATH MY WINGS” for 24 years finally left us to be reunited with her family in the States. I was of course very happy for her but at the same time, severely devastated with her departure.

All good things never last. A part of me died when I watched her disappear from my sight at the airport. I couldn’t stop my tears from flowing so I just cried and cried until God knows when.

I lost my no. 1 fan, my guardian angel, my counsellor, my constant partner through all the darkest and happiest days of my life. It was not easy to let go. But Ate Ella fervently prayed for this miracle. This was a dream come true for her. The least I could do was to be happy for her. Even though my heart was grieving. 

It still is.

Why Forgive?

 Let’s face it. When we are deeply hurt, we cannot find in our hearts to forgive the persons responsible for our misery. We are just humans after all. We recklessly cling to our anger, bitterness and resentments for as long as we possibly can. We couldn’t stop thinking of how we could take our revenge. We even wish that lightning strikes at them thrice. Or the ground they are trodding on suddenly breaks and swallow them whole.

While it is totally true that time heals all wounds, only time will tell when the lingering pain will stop—unless you deliberately put an end to it. You have the power in you to make it happen. When you hold on to negative emotions, you are actually punishing your own self. This kind of stress may unfortunately lead to a higher blood pressure and worse, a fatal heart attack.

Let go of everything that makes you boil inside. Be kind to yourself. Forgiving others doesn’t mean you have to be lovey-dovey with them. At the very least, free yourself of negative thoughts towards them. Then ask God to bless them instead of cursing them. Whether they ask forgiveness or not, forgive them anyway. Be responsible for your own actions and emotions.

Do yourself a favor. Choose happiness. Choose to forgive.

(Thanks for dropping by. Your comments/reactions are important to me. You may email them at ndelr62@gmail.com. Stay safe everyone!)

 

2024 HIGHLIGHTS: Part 8

Do you harbor some regrets in your life? I have a few and the passing of my dear cousin last Decemer triggered one of them. I should have previously dropped everything and rushed to the hospital when I could still talk and laugh with him. For days, I cried because I was thousand of miles away when he died and couldn’t visit his wake. I was so afraid that by the time I get back in the Phils, it would be too late.

But truly, God works in very mysterious ways.  Gil’s burial was postponed and I was able to say my proper goodbye to him. His wife and sons were relieved to see me before he was laid to his final rest. We buried him on the very morning that I arrived. So grateful that our flight was not delayed and we touched down as scheduled. 

To be continued . . .