Month: November 2007

6th DND-AFP Gintong Pangarap for Marathon Race (Team Relay)

On By kingofpotsIn Races, Running, Sports ProgramLeave a comment

The 6th rendition of the DND-AFP Gintong Pangarap for Marathon Race will be held on 5:30 AM of 16 December 2007. The race will start and finish at the Grandstand of the Bonifacio Naval Station in Fort Bonifacio. (Note: The grandstand could be reached by entering the gate towards the Headquarters of the Philippine Marines near the old Gate 3 of Fort Bonifacio)

The race will be a team relay. Each team should consist of two male runners and one female runner. Each member of the team will run a distance of 7 kilometers. Each runner will start and finish infront of the Grandstand. Teams will be divided into two categories—Juniors, for 39 years old and below; and Seniors, for 40 years old and above. The lowest total time aggregate for the team wins. The top three (3) teams, for each age category, will be awarded with throphy, medals and cash prizes. Special awards/trophies, medals and cash prizes  will be given to top three teams in the civilian sector.

The registration fee is One Hundred Fifty Pesos (P 150.00) per individual/Four Hundred Fifty Pesos (P 450.00) for the whole team. Each runner will receive a Cerificate of Completion/Achievement; a Finisher’s Medal; Finisher’s T-shirt; and Free Food after the race. There will be surprise gifts during the awarding ceremony. 

For particulars and registration forms, please contact Maj Rodrigo Turno at his cellphone # 0905-900-3658

DND-AFP Gintong Pangarap For Marathon

On By kingofpotsIn Insights, Runners' Training, Running, Sports ProgramLeave a comment

I really don’t know if this is a Sports Project or a Sports Program which was created after the 2000 Olympic Games. But the way it was managed and run by its former Chairman and Director, it appears that this is a Sports Program which is being undertaken by the Department of National Defense and the Armed Forces of the Philippines. The vision of this program is for the country to develop future candidates/athletes for our quest towards attaining our “First Olympic Gold Medal” in the sports of Taekwando, Boxing, Shooting, and Marathon, initially, among the officers and soldiers of the AFP. Thus, it was named as “DND-AFP Gintong Pangarap” (Golden Dream).

The DND-AFP took upon itself to concentrate on these four sports as most of the officers and men of the AFP are trained, exposed, and excelled in each of these sports discipline. Most of the national athletes who excel in these sports are non-commisioned officers/Enlisted Personnel of the AFP and some of the officers also excel in Taekwando and Shooting. During President Marcos’ administration, top athletes of the country were made to be enlisted in the AFP so that they have a continuous source of income/pay & allowances. These athletes only received additional allowances and training support from their respective Sports Committees/Federations and the National Sports Commission if they are preparing for international competitions and if they win medals in prestigious competitions abroad. This program had been carried up to the present. But things had not improved in our support to our national athletes. It is sad to say that they are not properly coached, lack of facilities & sports equipment, not exposed in international competitions, “malnourished”, no scholarship/educational program for the less-privileged athletes, and worst, being exploited by politics in the country’s sports programs.

The DND-AFP took the initiative to embark on these four sports programs/discipline by assigning senior officers of the AFP who excel/have interest on these sports to lead and attain the vision of the program. However, after the Olympic Games “fever” had gone, the interest and commitment for the improvement and exposure of such sports died down, except for the Marathon Program. The main culprit of this situation was the lack of resources/financial support to sustain the program and lack of leadership. Luckily for the Marathon, the previous Chairman/Program Director initiated fund-raising programs and made the program as an organization and had it registered as an Incorporation through the Security Exchange Commission (SEC). The former Program Director was a “passionate” Marathoner/Runner. Before he retired from the service as an Admiral of the Philippine Navy, he was able to conduct an annual rendition of the DND-AFP Gintong Pangarap for Marathon during the month of December, as part of the one-month celebration of the AFP Anniversary, from November up to the anniversary day, every 21st of  December. Before the program was handed to me, the program was able to conduct three (3) annual races (combination of 5K, 10K, & 20K) where the venues were rotated among the Major Branch of Service of the AFP (Philippine Army, Philippine Navy, & Philippine Air Force). The ultimate goal then was to conduct a full Marathon for the members of the AFP.

Under my leadership, the program conducted it’s 4th race which was a “5 in 1” race event. There was a Half-Marathon, 10K, 5K, 2-Mile General’s Race, and Members of the Media 2-Mile Race.  There were lots of awards and lots of classification among the age category runners which made the awarding ceremony longer than the conduct of the Half-Marathon Race. The lesser distance races were done inside Camp Aguinaldo while the Half-Marathon covered nearby roads leading to the Green Meadows Subdivision. Most of the Generals, who attended the 2-mile race, walked! This was the first time that we exposed and included the public/civilian sector in our race/program. This event was done sometime in June 2006.

The 5th rendition of the Sports Program was the introduction of the 3 X 7K Team Relay ( 2-man & 1-woman per team) which was conducted in Fort Bonifacio, last February of this year, where the race route covered up to the grounds of the Libingan ng mga Bayani. The conduct and management of the race was very simple and it became a success. A number of teams from the civilian sector joined this event and and they received special awards for their involvement and attendance. In the AFP, this  event format was copied by other Major Branch of Service in their inter-athletic competitions.

On this 16th of December 2007, the DND-AFP Gintong Pangarap For Marathon Team Relay Race will be held at the Bonifacio Naval Station, Fort Bonifacio. There is a clamor/request from other running groups to bring back the Half-Marathon Race of this program. This request will be decided by the members of the Sports Program during their last coordinating conference on 23 November 2007.

I wanted to have more races every year but due to work-related constraints, the athletic/sports representatives from the Major Services opted to have at least two races every year with the end-view of conducting a full Marathon in the future.

At present, the financial resources turned-over to me by the previous Chairman/Director had been “doubled” (increased by 100%) as we plan to conduct more races and realize our goal to conduct a Marathon Race. May this goal of the program be attained before I retire from the service.

Training Journal

On By kingofpotsIn Runners' TrainingLeave a comment

11-17 November 2007

11 Nov (Sunday)—–Rest, One Hour Swedish Body Massage

12 Nov (Monday)—-Slow Run along 2-mile route inside camp @  9:30-10:00 pace/mile.

             Ran 5 X 2 miles from 5:20-7:00 PM.

             Average Pace–9:51 per mile or 6:09.3 per kilometer.

             Total Time—1:38:32

             Total Distance—10 miles/16 kilometers.

              Stretching After Run—15 minutes

Comments: Getting stronger and more relaxed. Better and longer strides. Breathing rythym much improved. Sunday rest, 7-hour sleep in the evening  and body massage greatly contributed for a better performance. Drank water every 2 miles. Cooler weather in the early evening. Had to run slower on dark spots/areas along the road without street lights. Camp streets will be fully lighted within 1-2 weeks!

13 Nov (Tuesday)—-CrossTraining (Cycling/Stationary Biking)/ One Hr

               Used my Mountain Bike mounted on a Minoura Trainer

                Time of Activity—-5:30-6:30 PM

                 Average Speed—–21-23 kms/hour

                 Cycling RPM——-80-85 rpm (Average)

                 Low/High RPM—70/105 rpm

                 Estimated Distance Covered—-21-22 kms

Comments: Had slight high blood pressure of 130/90 before biking. I made short hill walking prior to my blood pressure test. Still tired from yesterday’s run, slept average of 5 hours last night & woke up early this morning. My butt is sore for not biking for the past two months! It was a nice cross-training workout. The whole floor was wet with my sweat. I have to sleep early tonight for my fast tempo run tomorrow!

14 Nov (Wednesday)—Speed Run/Tempo

               5 X 1 Km @ 5:50-6:00 min pace per repetition

               1 Km Recovery Run in between reps @ 6:33-6:45 min

               1.5 Km Warm Up Run @ 7:00 min pace per km

               1.5 Km Cool Down Run @ 7:30 min pace per km

               Time of Run—2:20-3:45 PM; Cloudy skies

               Total Distance Covered—8.125 Miles/13 Kms

               Total Aggregate Time—1:24:15

Comments: I was running along the beachfront of Boracay from North, Station 0 to Station 3, end of the white beach in the South  and vice-versa, which covers a distance of about 5 Kms. I practically ran the whole white sand stretch for three times. I had slow runs along Stations 2 & 3 as the sand was very loose. My feet could hardly hit the ground on stable condition as my feet were buried in the sand. I could hardly kick my legs and bring up my knees fast because of the unstable & loose ground. The workout strengthened my knees and ankles. I feel pain on my knees and ankles right now. I need to rest them early tonight. The sky was cloudy and weather was not hot. As I ran towards the north, I was going against the wind which gave little resistance to my runs. I ended the workout with a “Halo-Halo” with lots of crushed ice at Cindy’s @ The Mall!

15 Nov (Thursday)—Rest, Swedish Massage @ Riviera Spa, Iloilo City

Comments: Had 10 minutes Sauna and one hour of Swedish Massage in Iloilo City after attending a meeting. Slept early in the evening & had 7 hours of sleep.

16 Nov (Friday)—Rest, No Run

17 Nov (Saturday)—Rest, No Run

Comments: It’s been raining for the past two days. I needed these two days to rest and read my books.

Picture: Waldemar Cierpinski

On By kingofpotsIn Pictures, Running HeroesLeave a comment

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Waldemar Cierpinski in the last 200 meters of the 1980 Moscow Olympic Marathon where he won his second consecutive Gold Medal with a time of 2:11:03. (Note: Cierpinski was wearing a thin-sole Adidas Running Shoes)

How I wished I could have those strong and powerful quadriceps!!! 

Road to Jamindan

On By kingofpotsIn Pictures, Practice RunsLeave a comment

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I ran 1:40:00 last Saturday morning (10 November ’07) from my Camp to Jamindan-Mambusao Boundary in Capiz. The distance we ran was about 16-17 kilometers. It was a nice hill and long & slow distance workout for the weekend. I am escorted by my security personnel, eight years younger than me. I am sure the NPAs had seen us, as these places are NPA-infested areas!

Runners’ Alibis

On By kingofpotsIn InsightsLeave a comment

Hereunder are the famous lines or reasons every runner/marathoner says when he/she does not attain his/her goal or DNF in a marathon race:

1. I did not train hard. I ran lesser mileage in practice this time.

2. I had an injury. I was in pain.

3. I should have used my other running shoes.

4. The marathon organizer “sucks”.

5. I did not have time to practice.

6. I had stomach cramps…I have cramps on my legs

7. I did not have much “speed runs” and “fartleks”.

8. I did not have my “second wind”. My “second wind” came very late.

9. I was wearing the wrong runners outfit. My singlet keeps on rubbing my arms. My shorts keeps on rubbing my groin area.

10. I was not able to have my “carbo-loading” yesterday.

11. I was not able to have my bowel movement before the race.

12. I started with a faster pace on the first half of the marathon. I should have started slowly and then picked-up my pace on the second half.

13. The weather is hot. The race should had started earlier than what was scheduled.

14. The air is polluted. I could hardly breath. 

15. The race organizers lacked in the number of water points along the route.

16. I was not able to sleep soundly last night.

17. I joined the race not to compete, but to finish it.

18. I forgot to cut my toe nails before the race. My small toe nails are touching the edge of my shoes’ uppersole and it’s sore!

19. I just recovered from colds/flu/coughing last week/few days before the race.

20. I can’t control myself, I had sex with my wife/girlfriend or husband/boyfriend last night/two nights ago!

21. I should have my body massage two days before the race.

22. My biorythym is low this week.

23. I guess, I overtrained and was able to pass through my peak period.

24. It’s okey..this is just a preparation and part of the training for the next race. I will have a better PR time next time.

25. I need to have more strengthening workouts at the gym.

26. I should drank more energy drinks along the way.

27. My running shoes is heavy. I have to buy a lighter shoes immediately.

28. I used the wrong socks for today’s race. I got blisters on my foot.

29. I should have trained more days in altitude training or in Baguio City.

30. I forgot to use my Ipod! I was listening to a “wrong” list of songs/music.

31. I reached the “wall” too early. I reached the “wall” at mile/km #____and I started to walk.

32. The marshalls could hardly control the traffic at the intersections. I slowed down in every intersection.

33. The food at the “carbo-loading” activity was “garbage”!

34. I forgot to start my stop watch at the starting line. I did not know my exact pace every kilometer.

35. I am still heavy. I need to reduce some more pounds from my weight.

36. I should had warmed-up properly.

37. I need more stretching exercises before the race.

Waldemar Cierpinski & My Second Marathon Race

On By kingofpotsIn Marathon Race, Running Heroes4 Comments

The first world’s elite marathoner that I’ve seen in person was Waldemar Cierpinski of East Germany and I consider him as my No. 1 Olympic Champion for the Marathon up to this time.

 

In Montreal Olympics in 1976, he defeated Frank Shorter, the defending Gold Medalist in the Tokyo Olympics Marathon in 1972, in the last three miles of the race with a time of 2:09:55. In the Moscow Olympics in 1980, he won again after outsprinting Europe’s Marathon Champion Gerard Niboer of Netherlands in the last few miles of the race with a lead of 17 seconds. He finished the Moscow Olympics Marathon Race in 2:11:03. He duplicated the feat and record of the legendary Abebe Bikila of Ethopia for winning two consecutive Olympic Marathons. Up to this time, the record wins of these two elite marathoners are not yet erased.

 

Cierpinski joined the 1982 Manila International Marathon which to my experience and opinion was the “golden age” of marathon running in the country. I really don’t know how much money did the organizers or the government at that time paid for the “fees” for his attendance to the race. But looking at him at the starting line was already a strong motivation for me to run more marathons in the future. At that time, he was 32 years old as he was two years older than me. He is tall with long, lean, muscled legs with thinning hair and smiling face.

 

After the 1982 Manila International Marathon, I never heard of any Olympic Marathon Champion or World Marathon Champion or any Marathon Champion in any Key Cities of the World’s Marathon Race to have graced or joined/finished our Marathon Race in the country.

 

On February 1, 1982, I could still vividly recall the smiling face of Cierpinski when I met him alone leading the race along the Guadalupe area in EDSA, to be exact, infront of the Jollibee (now) as he goes back to Ayala Avenue then to the finish line at the Quirino Grandstand. I was then going down towards the Guadalupe Bridge,  towards the turnaround point at Ortigas-EDSA Crossing (at Robinson’s Galleria). That was how fast Cierpinski was and how far he was ahead of me! He was running then as if the race was a 400-meter dash when I saw him at that moment. His knees were kicking high infront of him and his feet/heels were almost touching his buttocks! This guy was not a “shuffler”, but a sprinter in a marathon race! Waldemar Cierpinski, the favorite to win, won easily and finished the race in 2 hours 14 minutes 27 seconds. (I did not remember the prize he received.)

 

In his preparation for the 1984 Los Angeles Olympics, he had participated in marathon races in Japan and in the European Marathon Races with impressive times. If not for the East Germany boycott in the Los Angeles Olympics, Cierpinski could had a chance to win for his third gold in the Olympic Marathon.

 

The training strategy of this elite runner is long distance but fast runs. In his training practices, his running pace in his longer but faster runs was 3:20 to 3:40 mins per kilometer with a maximum total distance up to 40 kilometers. His long slow distance runs averaged a running pace of 4:00 mins per kilometer. Well, there had been controversies and complaints against him on “blood doping” but nothing had been proven. His past accomplishments were due to hard work and focused training, pushing himself to the edge of his body’s capabilities.

 

By the way, I finished my second Manila International Marathon in, a slower time than my first one, 3 hours 28 minutes 49 seconds.

 

Waldemar Cierpinski is still my “No. 1 Hero” in the Marathon Olympics.

 

 

 

 

Running Generals

On By kingofpotsIn Insights, Running HeroesLeave a comment

“Running Generals” are rare breed of disciplined, consistent, patient, focused and passionate officers of the Armed Forces of the Philippines and the Philippine National Police who take running seriously and part of their daily scheduled regimen. These Generals should not be misconstrued as Generals “running” away from the enemy or “running” away from the battlefield and take the comfort of their “air-con” offices in the General Headquarters or in Metro Manila. These are the real “marathoners”. Most of them finished marathon races in the past and some of them are still adding more marathon races to their personal records even if they are already retired from the service.

I would like to pay tribute to some of the officers of the Armed Forces of the Philippines who later became Star Rank Officers or Generals who had finished marathon races in the past and in the present. Most of them became my models/idols but always my running competitors in road races in the past and some running events during alumni homecomings of the Philippine Military Academy.

Brig Gen Max Bejar, retired, as the Dean of Corps of Professors and Assistant Superintendent of Philippine Military Academy from 1986-1989. In my recollections, he was the first active General who run two consecutive marathons, 1987 & 1988 Pilipinas International Marathon. He was then a Brigadier General when he ran these two marathons. He is tall and stocky guy and finished his first marathon in 5 hours +. He migrated to the United States after his retirement from the service and he is still actively connected with the corporate world.

Admiral Jorge Necesito of the Philippine Navy, retired, as the The Naval Inspector General. He was the former Chairman of the DND-AFP Gintong Pangarap for Marathon for two years until I replaced him as the Chairman almost two years ago. He is one of the few Naval Officers who started running the marathons in the early ’80s.

Brig Gen Antonio Romero of the Philippine Army, retired, as the Assistant Division Commander of the 7th Infantry Division, Philippine Army based in Fort Magsaysay, Palayan City. He finished marathons in the ’80s and a consistent member of the DND-AFP Team for the annual participation to the International Corporate International Run Competition held in Palo Alto, California in the ’80s.

Brig Gen Samuel Narcise of the Philippine Army, still active in the service, presently The Inspector General of the Philippine Army. He finished a number of marathons in the ’80s and early ’90s together with me. He later shifted to badminton and he is now considered as one of the top active Generals in the sports of Badminton.

Chief Superintendent Samuel Tucay of the Philippine National Police, still active in the service, and presently the Director of the PNP Training Command. He is an active marathoner and acts as a Chairman of one of the Federations of Running Organizations in Metro Manila. 

Lt Gen Alan  Cabalquinto of the Philippine Army, recently retired from the service, and retired as the Commander of the National Capital Region (NCR) Command in May 2006. He was my running colleague/partner in the 2005 Pasig River Heritage Marathon and some of the PAL International Races in the ’90s. We both idolize Dr George Sheehan and exchange notes on running tips, training, and running fashion.

Commodore Vic Agdamag of the Philippine Navy, still active in the service, and presently the Commander of the Philippine Naval Command-North. He finished marathon races in the ’90s and a single-handicapper in golf up to the present.

General Benjamin Defensor, Jr. of the Philipine Air Force, retired, as Four-Star General and former Chief of Staff of the Armed Forces of the Philippines. He finished marathon races in the ’80s and presently holds an Ambassador position for Global & International Counter-Terrorism under the United Nations Organization.

Among these running Generals, only Brigadier General Max Bejar and Lt Gen Alan Cabalquinto were able to run and finish marathon races while they were actively holding the ranks as Generals. Their feat and passion in running marathons were not highlighted by the AFP and the media then but this simple posting on my blogsite will surely put them as part of the history of marathon running among the senior officers of the Armed Forces of the Philippines and the Philippine National Police.

More Pictures Today

On By kingofpotsIn Pictures, Practice RunsLeave a comment

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The last 500-meter uphill part of the course!

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The finish line…

My Pictures Today (08 Nov ’07)

On By kingofpotsIn Pictures, Practice RunsLeave a comment

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I started my running at 5:30 AM from my quarters, going outside the camp towards the Poblacion of Jamindan, Capiz. This picture was taken inside the camp on my way back to my quarters. The distance from my quarters to the Brgy Aranda Crossing is 7 1/2 kilometers and I ran it in 40:30 mins. I was running at a pace of 5:24 minutes per kilometer.

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I am using my brand new Accel Running Shorts, new cotton singlet/sando from Islands Souvenir which I bought at their store in Bohol Chocolate Hills, my reliable Casio “Sea Pathfinder” Titanium Watch, M716 New Balance Running Shoes, “ONE” Wristband, and my old Fort Ilocandia Golf Club Cap. The Accel Shorts costs me P 350+ and my sando costs me P 250+, cheaper and more comfortable than the Nike Running Apparels.

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I finished my morning run infront of my office/Headquarters. From the turnaround point at Brgy Aranda Crossing to this place, I finished in 41:20 mins. The last 1/2 kilometer was a killer due to the steep grade going up the camp. Overall, I ran a total of 15 kilometers for a time of 1:21:50. My average pace was 5:27.3 per kilometer. I did not stop or walk along the way but I had to drink some bottled water while running–when I reached the turnaround point at Brgy Aranda Crossing and at the 2-km marker before reaching the camp.