Month: November 2007

Recap: Training Journal (18-24 Nov 2007)

On By kingofpotsIn Insights, Practice Runs, Runners' Training, Running1 Comment

Total Distance: 37.625 miles/60.2 kilometers

Average Pace: 9:40-9:55 mins per mile/5:45-5:55 mins per kilometer

Predicted Time for 10K Run: 56:00 – 58:00 minutes

Predicted Time to Finish Marathon At This time: 4:30:00

Comments: I’ve increased my running mileage this week for about 20% from my previous week’s run and hope to sustain this in order to strengthen my leg muscles and my cardiovascular capability. I’ve started to do my gym workouts to tone my muscles and anticipate/prevent injuries on my leg muscles, tendons, and my knees. I’ll have do more speed runs and speed “drills” at the oval in the coming weeks. For having a nice run and injury-free week, I am going to treat myself with a Movie today and a round of Golf tomorrow afternoon!

Training Journal (18-24 Nov 2007)

On By kingofpotsIn Practice Runs, Runners' TrainingLeave a comment

18 Nov 2007 (Sunday)—Ran 7 X 2-mile route at 2: 20: 00; Pace at 6:15 minutes per km or 10:00 minutes per mile. Total Distance: 14 miles or 22.4 kms.

19 Nov 2007 (Monday)—Rest/No Runs

20 Nov 2007 (Tuesday)—1st Yasso 800s..4 X 800 with 400-800 meters intervals along the 2-mile route in Jamindan. Time: 3:49/3:45/3:46/3:52. Total Distance: 4.375 miles or 7 kms

21 Nov 2007 (Wednesday)—Long Slow Distance run with Speed Tempo runs at Libingan ng mga Bayani & Heritage Park. Time: 1 hour & 48 minutes. Total Distance: 17-18 kms or 11.25 miles.

22 Nov 2007 (Thursday)—Workout at the Gym. Quadriceps workout.

23 Nov 2007 (Friday)—Oval Track run at the Iloilo City Oval Athletic Grounds using my new New Balance 902. Ran 32 laps at an average of 2:15 mins per lap. Time Duration: 1 hour & 15 minutes. Total Distance: 8 miles/12.8 kilometers.

            Swedish Body Massage at Riviera Spa in Iloilo City after Dinner.

24 Nov 2007 (Saturday)—Rest & Watch a Movie!

Gym Workout

On By kingofpotsIn Runners' Training, Running, Sports Program1 Comment

If ever I am in Manila for a meeting/consultation or on official business, I always see to it to visit my Gym everyday. Last Thursday morning, I had my “fastest” gym workout in my entire life which I finished in one hour.

I did lots of dumdbell exercises–bicep curls, tricep extensions, and other exercises I could think of with the dumdbells, from 10 lbs to 20 lbs. I did also the Lateral and Vertical Pulls with the Universal Dynamic Machine doing as much as 3 sets in 15 reps per set at 75-90 lbs for my back muscles.

But the main purpose of my workout was to strengthen my quadriceps. I did Leg Extensions with Flex Fitness Machine with the following variable weights:

        3 sets X 15 reps @ 30 lbs

        3 sets X 15 reps @ 45 lbs

        5 sets X 15 reps @ 60 lbs

I always believe that strengthening the quadriceps will always make the knees better in shape and injury-free.

I did also Bench Press for my arms and chest muscles with the Smith Machine with 50 lbs weight at 3 sets X 10 repetitions.

I finished my workout with Leg Press to strengthen my hamstrings and buttocks’ muscles with 90 lbs weight at 3 sets X 10 repetitions.

My cool down exercise was abdominal crunches on top of a rubber ball at 3 sets X 20 repetitions.

Due to my kids’ membership with Gold’s Gym Los Angeles, they enrolled me as a member when I visited them last December 2003. I just extended my membership with the Gold’s Gym in the country when I arrived back from Los Angeles in January 2004.

I do my workouts at Gold’s Gym Glorietta. I am not building bigger muscles for my body but I just wanted my muscles to be toned and more active by using lighter weights with higher number of repetitions.

The “Heritage” Mile

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Last Wednesday morning, between 7:00 AM-9:00 AM, I had my run from my quarters in Fort Bonifacio to the Libingan ng mga Bayani grounds. I finished 2 rounds of the outer circle/outer roads of the cemetery and went out passing infront of the Heritage Park towards C-5 Road. From C-5 Road, I made my speed run up to the Bayani Road (Ft Bonifacio Gate near the Chapel). I call this stretch as the “Heritage” Mile! This is the place where I totally walked during the 2005 Pasig River Heritage Marathon which took me almost 20 to 30 minutes. I made two sets of running through this stretch from C-5 using the bermuda covered lawn of the park just to remove the “ghost” of the past. It took me at least 8 minutes to run the distance.

From the “Heritage” Mile, I went back to the Libingan grounds and ran another 1 1/2 rounds and then returned to the streets of Paoville (Officers’ Quarters area) and back to my quarters. My whole running time was 1 hour & 48 minutes. I estimate that I was able to run about 17 to 18 kilometers or 11.25 miles.

Comment: I was annoyed and irritated by the sunblock lotion I placed on my face. The lotion got mixed with my sweat and it entered to my eyes. The irritation on my both eyes practically made me blind during the first round at the Libingan. I had to stop at the outpost and asked for bath soap and water from the soldiers/guard to wash my face. I got a lesson from this experience, not to use sunblock again!

My New Shoes: New Balance 902

On By kingofpotsIn Pictures, Runner's Fashion/Attire, Running, Running Shoes1 Comment

I bought my new running shoes this morning at “Athlete’s Foot” Glorietta. It is “On Sale” with 20% discount. I have yet to try it on the road and oval track tomorrow at the Iloilo City Oval Track.

Since I am a loyal  and faithful “New Balance” Running Shoes Runner, I hope this will give me a better performance in my training.

This particular shoes was voted as the Runners World Magazine’s Editor’s Choice for the Month of March 2007. It is a lightweight trainer and considered as the “lightest training shoe” of New Balance. It weighs 10 ounces. I like the color, orange and the “Sure Lace” shoestrings!!

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Nathan Water Belt

On By kingofpotsIn Pictures, Runners Accessories, Running1 Comment

I bought this hip-mounted canted water bottle belt, together with my Asics Tiger “Cumulus” Running Shoes, last December 2006 at Phidippides Store in Ventura Blvd., Encino, California. I was attracted to buy this item after observing and seeing most of the average runners at the 1st City of Angels Half-Marathon Race were wearing this particular water belt. I was not particular with the name of the manufacturer/brand that time but I was after a “new style” of carrying a water jug and a small energy drink container snugged with the body during running practices.

In combat shooting, there is a particular gun holster which is positioned at the back of the body. They call this the “SOB” (Small Of the Back) holster. For this particualr water belt, I would like to call it “SOB” Water Belt! I think my wife paid $ 35.00 for the said item. It has a zippered pocket which can fit my Nokia 9300i phone and my reading glasses!

As I reached home, when I read the “Brochure & Warranty Papers” tied with the Nathan Water Belt, I found out that it was “Made in the Philippines”!!!

Last Wednesday, I used this Nathan “SOB” Water Belt for the second time since I bought it. It was useful as I ran almost 1 hour and 50 minutes for my speed tempo runs.

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These pictures were taken inside my quarters in Fort Bonifacio after my speed tempo runs.

I don’t experience any bounce with the water jug as long as the elastic belt is adjusted properly and fitted tight to the waist. The bottle could be easily reached by the right hand. I highly recommend this runner’s accessory for long slow distance running practices, but not in actual road races.

Yasso 800s

On By kingofpotsIn Practice Runs, Runners' Training, RunningLeave a comment

I found out about “Yasso 800s” when I started buying back issues of Runners World Magazine for the months of April, June & July of this year. I bought these back issues last month when I started running seriously again. I thought Yasso 800s is some kind of an equipment that improves the performance of a runner or an equipment that measures the strength and endurance of a runner.

My research in the Internet brought me to the article of Amby Burfoot in the September 2001 issue of the Runners World Magazine where he started to use the term “Yasso 800s” based from the training experiences of Mr Bart Yasso in his preparation for a Marathon race. According to Mr Yasso, he runs sets of 800-meter runs and the average time in these runs could predict accurately his time to finish a marathon race. If he averages 2:45 minutes in his 800-meter runs, he predicts that he could finish the marathon in 2 hours & 45 minutes. Simply put, the minutes & seconds a runner could finish sets of 800-meter runs is translated to hours & minutes as predicted time to finish the marathon.

Early this morning, I ordered some of my men to measure a distance of 800 meters, with a measuring tape used by my engineers,  along the 2-mile route I am using in my camp in Jamindan. The first 400 meters is slightly uphill and the rest is relatively plain.

I tried my first Yasso 800s at noon today when the rains stopped. After a short stretching exercises, I did my first set at 3:49 mins and slowly jogged 400 meters. My second run was 3:45 mins. My third run was 3:46 mins. My fourth & last run was 3:52 mins. I between these runs (2nd to 4th) I jogged 500-700 meters as my recovery runs. Before I ended my brief and testing for my first Yasso 800s, I slowly jogged 1 km to cool down. I ended the workout with the stretching of my legs. I ran a total of 6-7 kilometers for the whole Yasso 800s workout.

I am happy with the results of my brief Yasso 800s runs. If Mr Yasso is right in his predictions/theory, I am predicting that I am regaining my power, strength, and endurance when I was a serious runner 25 years ago. This is a positive result after three weeks of serious training for a marathon.

Thanks, Mr Yasso, you will be my regular training partner every week!!!

Pictures With My Marathon Kids

On By kingofpotsIn Pictures, Running Heroes1 Comment

I am posting the pictures of my “marathon kids” who had been consistently joining the annual Los Angeles Marathon.

Today is the 28th Birthday of my daughter, Jovelle. This picture was taken after we arrived home from the Finish Line of the 1st City of Angels Half- Marathon held in Los Angeles last 04 December 2006. She is presentlty a Realtor at Prudential Realty Corp. You can visit her blogsite at www.jovellenarcise.com if you are interested in looking for a realty property in the Los Angeles area and knowing more about Los Angeles. He is a member of the LA Roadrunners Club and finished three consecutive LA Marathon Races. She graduated at UC Irvine, AB English in 2001.

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My son is also a passionate marathoner and a basketball player. After three years as a Paralegal in one of the Law Firms in Downtown Los Angeles , he decided to pursue his studies at the College Of Law. Presently, he is a second year student at Chapman University in Orange County. He graduated at UC Los Angeles, AB Political Science in 2000. He turned 29 years old last 31 August. He is a member of the LA Roadrunners Club and finished four consecutive Los Angeles Marathon Races.

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That’s me, standing beside my daughter and son, the Bald Runner!

Sunday’s Long Slow Distance Run

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18 November 2007

For not running for the past three days, I planned to have my long slow distance (LSD) run for Sunday. I felt the three-day rest I imposed to myself made me nervous and uneasy, thinking that the mileage I have ran for the past days would be meaningless and gone to waste. For the past weeks, I’ve been trying to test and evaluate my body if I could still run the Marathon despite the short preparations and training adjustments I have to make while I am doing my job with my unit or command. This is the reason why I came up with a Training Journal so that I can review and evaluate my training progress. But the 3-day rest since Thursday is telling me that my body could no longer take the beating of a Marathon, more so that I am getting older since I concentrated on training and finishing my yearly marathons in the ’80s & ’90s. But my mind would tell me otherwise..I wanted to run some more!

Finally, last night I’ve decided to run even if Sunday is supposed to be a rest day but those three days had made me restless, uncomfortable and uneasy. It seems my body is asking for more beating on the road and for more practice runs. I prepared my grey Accel shorts, white t-shirt, socks and my New Balance running shoes. I slept early last night just to be sure I have at least seven hours of sleep. I had my alarm clock set at 4:30 AM and intend to have my run at exactly 5:00 AM after a short stretching session.

As scheduled, I started my run at 5:00 AM with a small flashlight on my right hand as the surrounding was still dark. I conditioned my mind that this practice run is a long, slow distance run and had to control my pace. After running for almost one kilometer, it started to rain! I made a wrong decision not to wear my Fort Ilocandia Golf Club baseball cap! The rain started to hit/drop on my bald head and the feeling was refreshing. I kept on running while the rain was on and off. On my second kilometer, my sweat started to mix with the rain and my whole t-shirt was damp.

I made my run along the 2-mile route that I have measured inside the camp. Practically, the course is a hill practice route. I prepositioned a number of bottled water at the starting line where I can take a drink every after a round of the route. My first round’s time was 18:48 mins and I had to slow down as I wanted my pace to be slower. I guess, I started to run faster when I felt the rain falling on my head! At least, I wanted to have an average pace of 20 mins per round (2 miles) or 10 mins per mile pace. So, for the next rounds I have to slow down.

I really wanted to test my body how it feels when I run continuously for two hours, not thinking of the distance I could cover for the duration of my run. Slowly and consistently, I was able to finish and stop my run for the morning after completing seven (7) rounds of my 2-mile route. If not for the Sunday Mass which is scheduled at 8:00 AM this morning, I could have run more and test my body at how much time lapsed and how far is the distance that I could cover before I hit my “wall”. I stopped at 7:20 AM and did my stretching exercises after the run. For two hours and twenty minutes, I was still strong and wanted to run some more. But my schedule with God, the Creator for at least one hour per week in our Chapel has the most priority to attend to during Sundays.

For this morning, I was able to run 14 miles or 22.4 kilometers for a time of 2:20:00. This is the longest run I’ve made since I started to train again for the Marathon or be serious again in joining the road races in Manila. I was running at an average pace of 6:15 mins per kilometer or 10:00 mins per mile which was very comfortable and easy for me.

Surprisingly, I don’t feel any pain or any injuries on my feet and legs. I got some rashes on my groin area because of the wet running shorts that always got stucked to the inner portion of my thighs. The rubbing of the wet shorts to my inner thigh made my skin sore. I should had applied more body lotion/oil on my groin area. Anyway, the rashes will be gone in a few days.

Positively thinking, I can conclude that I can still run the Marathon within the four-hour range/sub-five hours if I joined a Marathon Race today! I can feel I am on the right track for my preparations and training for my next Marathon in February 2008. My previous increasing and graduated long runs for the past weeks; hill training runs in Jamindan; regular massage; sleep; and the latest 3-day rest contributed in today’s training accomplishment.

This calls for a celebration..I will drink a glass of Robert Mondavi’s Cabarnet Sauvignon before going to bed tonight!!!

Recap: Training Journal (11-17 Nov 2007)

On By kingofpotsIn Practice Runs, Runners' TrainingLeave a comment

Total Miles/Kms (Running)—18.125 miles/29 kms

Total Miles/Kms (X-training/Cycling)—13.125 miles/21 km

Total Miles/Kms Covered—31.25 miles/50 kms

Average Speed (Run)—6:00 – 6:15 mins/km or 9:30 – 10:00 mins/mile

Number of Speed Runs—One

Number Speed/Tempo Runs—None

Comments: I am starting to get my strength and endurance for longer distance running. If not for the rains in my place, I could have logged on more kms/miles for the week. Anyway, I was able to have more time to rest and have my muscles recovered through massage and stretching. I hope to improve more on my speed in the next weeks to come. So far, I don’t have any injuries or pain after my rest days. It was a nice week!