You can’t build fitness just by running slow and easy. Whether you’re training for a 3km race or a marathon, intervals are one of the most effective tools for building speed, endurance, and efficiency—and beginners should absolutely do them. To get the most out of them, here’s a brief beginners guide explaining what intervals are, […]
The discomfort almost starts immediately. Barely a kilometer in, you’re already managing your breathing, feeling the strain in your legs, and trying to stay mentally locked in. The fatigue builds fast, and each kilometer ahead looks more intimidating than the last. You’re not just running. You’re fighting to stay on pace. That’s what makes the […]
Many runners rely on their gadgets to determine training zones. Worse, they stick with whatever their watch spits out, which is often based on the outdated and wildly inaccurate formula of Max HR = 220 – age. Because the formula is relying on statistical averages, it’s imprecise and worthless for individualized training; it can send […]
If you’ve browsed through race nutrition options, you’ve probably noticed that some gels are labeled “with caffeine.” But why is caffeine added—and should you be taking it? Let’s break it down. Why Gels Include Caffeine Caffeine isn’t just a wake-up boost. It’s one of the most effective — if not, THE most effective — legal, […]
I first encountered this idea while reading Fast After 50 by coach Joe Friel. In that book, he described how aging athletes don’t necessarily lose the capacity for hard training, but instead they lose the capacity to recover quickly from it. For some time I was in denial about my capacity to recover. I maintained […]
Running has become a big thing in the Philippines. More and more people are hitting the roads, exercising at track ovals, and participating race events. That’s great — welcome to the madness! But whether you’re training for a PR, chasing mental clarity, or just jogging for fun, we need to remember: running is a shared […]
My time for today’s Rexona 10-miler Pasay leg is 1:59:18. That’s a 7:26/km average pace — slower than the 21K I ran last week at 7:16/km, where I actually closed stronger in the second half. So yes it was shorter, slower, and definitely frustrating. And what stings more that it felt good at the beginning. […]
Mon Solo's Running Site 