Month: November 2007

2006 Pasig River Heritage Marathon: Results

On By kingofpotsIn Marathon Race, Marathon Race Results, RunningLeave a comment

Source: Association of International Marathons and Road Races (AIMS): RESULTS

26 FEBRUARY 2006: PHILIPPINE MARATHON FOR THE PASIG RIVER

Gripping drama characterized this second marathon edition in Metro Manila. In the midst of the country’s political turmoil, the marathon nevertheless started and ended without a hitch.

The top two men are in-house athletes of the Philippine Army, who, at that time, were under red alert following a Presidential Proclamation placing the entire country under a “State of National Emergency.”

On the women’s side, youth triumphed over experience when Jhoan Banayag, of the University of the East Athletics Team, won over a veteran field which included last year’s winner Maria Estela Mamac-Diaz.

This was the first time, including the first four years when the road race was known as the Pasig River Heritage Marathon, that an international-calibre runner was among the 903 starters. Robert Njoroge Wambugu flew in barely four hours before the gun with little more than a pair of training shoes. Fellow competitor Cesar Bollecer of Direct Link Running Club, showing the visitor the unique Filipino brand of hospitality, exchanged running shoes with him on the start line, but the drama did not end there.

Njoroge, benefitting from his extensive international exposure, immediately took the lead. But after two of the course’s nine bridges, jet lag, lack of sleep and the warm weather began to tell on his legs, allowing the locals to catch up and pull away. Dropping to a 10th-place finish, Wambugu vowed to be back to redeem himself in next year’s edition.

The marathon is an advocacy project of the Clean & Green Foundation Incorporated on behalf of the Philippine Government’s Pasig River Rehabilitation Commission. It seeks to harness the people’s participation in the long-running Pasig River rehabilitation program.

The Pasig River is the Philippines’ most historical and important inland waterway, which runs from east to west dividing Metropolitical Manila into north and south areas. The country’s history in the last 400 years is closely intertwined with the river, spanning Spanish, British, American and Japanese colonial occupations, revolutions, world wars, and local uprisings. Located along its banks are the Filipino’s most historical districts, buildings and sites.

MEN:
1  Cresciano SABAL             PHI  2:26:13
2  Bernardo DESAMITO           PHI  2:30:29
3  Memerto CORPUZ              PHI  2:32:24
4  Regelio de Leon SARMIENTO   PHI  2:35:28
5  Rodolfo TACADINO            PHI  2:36:02
6  Allan BALLESTER             PHI  2:37:00
7  Jujet DE ASIS               PHI  2:37:24
8  Michael CANILLO             PHI  2:38:11
9  Wilson MANINGKIL            PHI  2:39:26
10 Robert WAMBUGU              KEN  2:40:00
 
WOMEN:
1  Jhoan BANAYANG              PHI  3:02:37
2  Flordeliza CARREON-CACHERO  PHI  3:09:13
3  Ailene TOLENTINO            PHI  3:09:28
4  Ma. Estela MAMAC DIAZ       PHI  3:09:42
5  Liza DELFIN                 PHI  3:24:22
6  Merlita ARIAS               PHI  3:34:17
7  Mila PAJE                   PHI  3:37:04
8  Marychiel MINAS             PHI  3:41:18
9  Joanne MANANGAT             PHI  3:43:58
10 Genevieve DELA PENA         PHI  3:44:39

Strengthening Exercises @ Home (Part 1)

On By kingofpotsIn Runners' TrainingLeave a comment

While at home/in my quarters, I always make a habit to do at least three strengthening exercises before taking my shower in the morning, before shower after workouts & practice runs, and before shower before going to bed. These are: Push-ups; Sit-ups (Abdominal Crunches); and Knee bends.

I recommend you start your first day with 20 repetitions for Push-ups, Sit-ups, and Knee bends. On the next day, you add one repetition for each exercise. At the end of the week, you will be able to do 27 repetitions for each exercise. Maintain that number of repetitions for the next week. On the third week, add again one repetition every day and at the end of the week, you should be able to do 34 repetitions for each exercise. Maintain 34 repetitions for the whole fourth week and on the fifth week, start adding one repetition every day for each exercise. At the end of the 5th week, you should be able to do 41 reps comfortable. Repeat the process until you will be comfortable doing as many reps as you can on these three strengthening exercises.

These is my secret training when preparing for my regular Army Physical Fitness Test. Consistently, I have been getting 100% rating on this test. For my age, I should be able to do 65 reps of Push-ups in 2 minutes; 70 reps of Sit-ups in 2 minutes; and be able to run 2 miles (3.2) kilometers in 17:30 in order to “max” the test.

I highly recommend my training for my Army Physical Fitness Test to runners for them to strengthen their legs/knees, abdominal muscles, and upper torso muscles.

2005 Pasig River Heritage Marathon: An Experience

On By kingofpotsIn Insights, Marathon Race, Races, Running2 Comments

Prior to this marathon event, the last marathon race that I finished was the 1997 PAL Manila International Marathon. But in-between these races, I have been joining 10 to 20 K Road Races in Metro Manila.

A collegue of mine who is also a passionate runner and two years older than me, invited and urged me to join the 2005 Pasig River Heritage Marathon seven months before the D-Day (27 February 2005). Because we had been together joining marathons in previous years, I accepted the invitation even if I had a very delicate and sensitive job with hectic schedules to follow. I have to squeeze in at least one hour every day for my running practices in Metro Manila.

My practice runs and schedules were not consistent and I was not making a log/journal of my daily runs. My weekend long runs were limited up to a maximum of 25 kilometers. Basically, I did not follow strictly my past training strategy of building-up strength and resistance by running more distances and logging more miles. I did not had any speed plays/runs. I did not had the chance to run for higher altitude training in Baguio City as my practice runs were limited in Fort Bonifacio, The Fort/Global City area, Camp Aguinaldo and the Libingan ng mga Bayani Grounds.

I had to strengthen my legs and upper body muscles through daily weight training at the Gym by using free weights, Nautilus/Life Fitness Machines, and Yoga sessions. Although I did not had any Personal Trainer, I concentrated my workouts to my buttocks, legs, arms and stomach muscles. I did not use heavy weights as I did not want bulky muscles but I needed my muscles to be toned and stronger. I used lighter weights but with more sets and repetitions. Yoga sessions made me more relaxed and my muscles stretched every after gym workouts.

I know in my mind that I was not after a PR best time for a marathon at this time when I am already old and reaching the age of 53 years old, and after a long lull and absence of serious training and marathon race for the past eight years. I know then that I was courting disaster or encouraging self-inflicted pains to my body after running this marathon. Well, I just simply put in my mind that my goal to run this marathon event is to be able to finish in less than five hours and be able to recover fast without any injuries or encounter any “bad signs/problems” to my body. I just wanted to survive finishing the race with no injuries.

The following are the insights, observations, comments, experiences and recommendations during the said marathon event:

1) The registration fee was P 500.00 and it covered a “carbo-loading” event a day before the race, a Finisher’s T-shirt, and a Certificate of Finishing the Marathon. The “carbo-loading” was done at “The Tent” at The Fort which was scheduled at 5 PM the day before the race day. The “carbo-loading” was not organized and the food was so bad and disgusting that each registered runner was given a small amount of spaghetti in small styrofoam packs. The pasta/spaghetti was not well-cooked. I ended not eating the food as this was my first frustration in the said event. Instead, I went to the nearby Jollibee and ate two (2) orders of Spaghetti w/ Yum Burger Meal.

2) Before the start of the race, a prayer for the runners was led by an “activist-running priest” who was very popular in criticizing the programs and policies/pronouncements of the government and the present administration. I could not see any reason why the organizers would invite this priest to an event which is being fully endorsed and supported by the government through a Presidential Proclamation which was duly signed by the President of the country.

3) The start of the race was delayed by almost 15 minutes. It was scheduled to start at 5:00 AM.

4) The streets/route on the first three kilometers were very dark and could hardly see where your feet were landing on the ground. Some of the street portions near Intramuros were wet and the smell of the surroundings was so bad. I had to run slowly while passing through these places to avoid the slippery ground.

5) Our group and some runners ran an extra two kilometers as we were going to the wrong direction towards the Manila Hotel because we got lost along the way. This was due to the late arrival of road marshalls and no directional signs were seen within the first five kilometers of the course. This really made me angry along the way and it took so much spent energy from me, psychologically and physically. I was cursing the organizers while I was running.

6) Water stations were lacking along the route. I anticipated this problem by bringing some of my staffs to provide me with a handy water jug/s. These jugs are like the ones used by cyclists. They “leap-frogged” from one place to another along the route. There was also this runner who was asking some water from my personal water jug every kilometer that we ran. It really annoyed me while I was at the Makati area.

7) I have observed that most of the “first time” marathoners/runners were wearing belts with small pockets holding small plastic cannisters. Well, I assumed that they were carrying water or energy drinks on their waists. Later, I found out in a Nike Store that this belt is called “Hydration Belt”. I was smiling and wondering why these runners are carrying extra weight on their bodies while most of the experienced runners are trying to be light as possible by buying the lightest running shoes and the lightest running apparel/shorts & singlets..and running socks! These “hydration belts & camelbaks” are highly recommended for long distance practice runs. The weight of the water strengthens the leg muscles and provides immediate replenishment of water loss from the body during practice.

8) I started to have “muscle cramps” on my calves on both legs when I reached the 25 Km marker. I had to walk and jog, alternately from the Guadalupe Bridge going up to EDSA up to Crossing Shaw Boulevard. I reached my “wall” at the 30 Km marker and it was a fight between finishing the race against DNF which I could not accept. From the Bridge along C5 (at the intersection of Shaw & C5) up to the Finish Line at The Fort was the “longest” five kilometers of my life. It took me more than one hour to walk & jog & stretch my leg muscles to finish the last five kilometers of the course. The C5 stretch was the hardest as the heat of the sun was so hot to the skin and body and it was 9:00 AM already. I was glad that I had some members of my staff who provided me with the much needed water to drink and cold shower for my body along this last few kilometers of the course. My dark skin was burned because of the heat of the sun. I should had used and applied a Sun Block before the race.

9) I had to pray, chant, maintain my breathing rythym, think positively that I could finish the marathon, curse the organizers, curse myself for not training so hard and prepared properly as I had done when I was younger, I remember missing my altitude training in Baguio City, thinking of trying to pick up some runners ahead of me whom I could plan as targets to overtake, sometimes think why am I running the marathon…what’s the point?, why am I punishing myself.

10)  I could not remember if I was given a Finisher’s Medal after crossing the finish line. I finished and survived the race in 5 hours & 10 mins +. I was short of getting my goal of running the event in less than five hours but I was able to finish the race and to recover so fast that I could have my practice runs again after two days of rest. I had no injuries and body pains after the race. My collegue finished the race thirty minutes ahead of me.

11) This was my first experience to run and finish the Pasig River Heritage Marathon and because of the bad experiences and observations, I promised myself not to run the next edition of the race. So, for the 2007 Edition, instead of running the marathon, I ran the 10K race just to observe and see the top finishers of the Marathon.

12) I recommend that a professional and prestigious race event organizer should manage and administer the Marathon.

I just hope that for next year’s edition of the Pasig River Heritage Marathon, the overall conduct of the race will improve for the best.

Running in Bohol Beach Club

On By kingofpotsIn Pictures, Practice RunsLeave a comment

My brief two-day stay at the Bohol Beach Club in Panglao Island, Bohol during the holidays gave me the chance and time to have my practice runs. The resort has a beach front with a distance of 1 1/2 kilometers (1,500 meters) but my running extended up to far north where the white sand ends and up to far south along the boundary of the most expensive Eskaya Beach Resort. In my estimate, the distance covers about 4 kilometers, one way.

On my first session, after settling my things on my first day, I started with brisk walking for about 15 minutes and slowly jogged and later made my runs which was a mix of speed plays and recovery runs. I made 6 X 100 meters speed plays and recovery runs with the same distance in-between repetitions. I finished my run in exactly one hour.

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 On the morning (5:30 AM) of the third day before I left the place, I had another practice run where I started with brisk walking for ten minutes and slowly jogged and run. I had a mix of speed plays and recovery runs. For this particular run, I made 7 X 150 meters speed runs with recovery runs of another 150 meters in-between repetitions. I was able to run for one hour and ten minutes.

I was wearing an old Bench shirt, old FILA soccer shorts (which I don’t recommend for running), my Casio Titanium Watch, “ONE” Wristband, Ft Ilocandia Golf Club Cap, and my Model 716 New Balance shoes. My shorts is at least 15 years old!

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I was sweating during and after my practice runs. The FILA cotton soccer shorts always give me some problem. When it is wet with sweat/perspiration, it has the tendency to stick to the inner side of the legs and groin area causing some rashes and skin blisters. I forgot to apply a thin layer of virgin coco/baby oil or body lotion at the upper legs’ inner sides and groin areas as this will keep the wet edge of the shorts from rubbing with the skin. Also, when using a loose sando/singlet as upper garment, applying the same oil on the underside of the upper arms and below the armpit areas will prevent the wet singlet from rubbing the skin.

Pasig River Heritage Marathon

On By kingofpotsIn Marathon RaceLeave a comment

Hereunder is  a Presidential Proclamation which in itself is a directive and authority for the conduct of the yearly Pasig River Heritage Marathon in Metro Manila (Philippines) which is usually held on the last Sunday of February.

 

It appears that the Clean and Green Foundation, Inc. and the Pasig River Rehabilitation Commission are the main  offices/entities vested to manage and administer the conduct of the Pasig River Heritage Marathon in collaboration and support from the different Presidential Cabinet Offices.

 

I really do not know the persons and personalities running these “main offices/institutions” in the conduct of the said marathon but I will make a separate postings on my observations when I joined the 2005 Pasig River Heritage Marathon Race on 27 February 2005.

 

Later, the name “Philippine Marathon For The Pasig River Day” was changed to its present name as “Pasig River Heritage Marathon”.

 

MALACAÑANG

Manila

BY THE PRESIDENT OF THE PHILIPPINES

PROCLAMATION NO. 780

DECLARING FEBRUARY 27, 2005 AS “PHILIPPINE MARATHON FOR THE PASIG RIVER DAY” AND THE MONTH OF FEBRUARY 2005 AND EVERY YEAR THEREAFTER AS “PHILIPPINE MARATHON FOR THE PASIG RIVER MONTH

“WHEREAS, the Philippines, being a signatory to several international conventions on the environment, manifests a strong adherence and commitment to international environmental laws;

WHEREAS, the Department of Tourism is mandated to develop sustainable tourism and ensure the sustainable use, develop and management of the country’s environment, natural resources and cultural heritage;

WHEREAS, the Pasig River Rehabilitation Commission is mandated to undertake the rehabilitation of the Pasig River and ensure its ecological well-being;

WHEREAS, the annual Pasig River Heritage Marathon is one of the biggest events in local sports and environmental advocacy and has been accredited by the International Association of Athletic Federations and the Association of International Marathons and Road Races, thereby making it an official international marathon event.

NOW, THEREFORE, I, GLORIA MACAPAGAL-ARROYO, President of the Republic of the Philippines, by virtue of the powers vested in me by law, do hereby declare February 27, 2005 as “Philippine Marathon for the Pasig River Day” and the month of February 2005 and every year thereafter as “Philippine Marathon for the Pasig River Month”. All concerned departments and agencies of the government are enjoined to participate in the celebration by properly observing the event and actively supporting the programs and activities related to this occasion.

The Department of Interior and Local Government, Department of Environment and Natural Resources, Department of Tourism, Department of Transportation and Communication, Metro Manila Development Authority, Philippines Sports Commission and all local government units in the National Capital Region are hereby directed to fully collaborate with the Clean and Green Foundation, Inc. and the Pasig River Rehabilitation Commission to ensure the success of the programs and activities related to this event.

DONE in the City of Manila, this 7th day February, in the year of Our Lord, Two Thousand and Five.

(Sgd.) GLORIA MACAPAGAL-ARROYO

By the President:

(Sgd.) EDUARDO R. ERMITA
Executive Secretary

  

“Listen To Your Body”

On By kingofpotsIn InsightsLeave a comment

I just read the news at yahoo.com that a runner died while running the Olympic Trials for the Marathon in New York yesterday, Saturday. The runner/marathoner is 26 years of age and had been an elite runner since the early 2000’s. The cause of death is not yet released/known and it will take time before the doctors and experts will find out the reason why he died while running the marathon in the early stage of the course.

I remember the writer and turned-marathoner James Fixx, which was popularly known as “Jim Fixx”, who was the author of the “The Complete Book of Running”. Jim Fixx and his book were credited to have started the “running revolution” in the United States and to the entire world. The book motivated the whole world to run and be physically active to be in good health. But at the age of fifty-tw0, he died of cardiac arrest after having his daily practice runs. His death brought questions and doubts if running is the cause of his demise and brought a wrong message to the people. However, as a result of more investigation and studies on the background and lifestyle of Jim Fixx, it appeared that he was a “chain smoker” in his younger years before he started training and running numerous marathon races. His father died of heart attack also and he was advised by doctors and experts to undergo regular treadmill tests and heart monitor tests. But he refused to heed to the advice of the experts. It appeared that cholesterol deposits had thickened in his arteries that impeded the regular flow of blood in his circulatory system, thus, causing his heart failure.

Jim Fixx was basically a writer but because of his popularity in motivating the people to run and finish/compete in marathon races, he has to “walk the talk” and do what he preaches. I really don’t know how many Boston Marathon Races and other marathons he had competed or finished but I guess, he did not listen to his body and took time to undergo a treadmill test. For me, Jim Fixx had greatly contributed my development into a passionate and determined runner.

In my experience as an old runner, I see to it that I determine my pulse rate every morning after waking up in the morning. Check my blood pressure through the latest digital blood pressure gadgets available in the market. I have also my annual “executive medical check-up” whenever I visit the United States once a year.

The practice runs for the day should depend on your pulse rate, blood pressure, the amount of rest/sleep you had the night before your run, and your “gut-feeling” about yourself and your body.

At my age, I have an average of 60-70 beats per minute for my pulse rate; blood pressure of 120/90 while in Metro Manila but it reduces to 110/70 while I am in the mountains of Jamindan, Capiz; an average of 7-8 hours of sleep the night before my daily runs; and an average of 143-145 pounds body weight. Everyday, I feel I could run better than my previous practice runs.

Always remember, listen to your body.