Monday Long Run

8:15-11:00 AM 26 November 2007 

After my 10K Animo Race yesterday, I planned to have my Monday Long Run to improve my running form and foot-strike on the ground with my new New Balance 902 running shoes.

I started late in the morning as I was expecting more cloudy skies brought about by Typhoon “Mina”. I left my quarters in Fort Bonifacio at 8:15 AM after 15 minutes of stretching. I started slowly on my pacing focusing on my toe-heel footstrike. From the Gate near the Libingan Road, I turned left towards the “Heritage Mile” up to C5 Highway–then back at “Heritage Mile” and then turned left towards the Gate of Libingan ng mga Bayani. I did 2 1/2 rounds around the Libingan grounds taking the outer most roads and then back to the “Heritage Mile” up to C5 Highway. From C5, I passed through the “Heritage Mile” all the way to the Libingan Road up to the Lawton Road going towards The Fort Area.

After passing Essensa, I turned right towards South of the Market & at the back of Serendra taking the road leading to the “Fully Booked” Store at the Bonifacio High Street Mall. I slowly jogged along the stores and establishments that are lined in the said Mall, peeping from one sports store to another. From the western end of the stretch, I turned right towards the MC Home Depot and then turned left towards the first branch of Jollibee at The Fort. I turned left after reaching Jollibee and jogged all the way to McDonald’s, then passing by the front street of Pacific Towers, to Essensa, then to the Main Gate of Fort Bonifacio.

I started to cool down after I entered the Main Gate of Fort Bonifacio and slowly jogged up to my quarters which is about 800-meter distance. My total time for the run is 2 hours, 35 minutes & 18 seconds. I estimate that I was able to run a distance of 23-24 kilometers. For the two hours that I’ve been running, I was having an average pace of 6:00-6:15 minutes per kilometer.

The following target objectives were attained during my long run today: I was able to sustain a continuous ball-heel footstrike for 45 minutes; I was able to continuously sustain my speed at the “Heritage Mile” all the way to the Essensa which I consider as the “Killer Last Two Miles” of the Pasig River Heritage Marathon; improved more on my running form; and develop more endurance & stamina to run for more than two hours.

Slowly, I am improving on my running form with my New Balance 902. I did not feel any pain on my quads, hamstrings, calves, and knees after running for more than two hours. My Nathan “SOB” Water Belt was helpful in this kind of long runs where I made a refill of water in one of the stores at the Bayani Road.

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