Month: December 2007

Wednesday Workout

On By kingofpotsIn Runners' Training, RunningLeave a comment

26 December 2007

It was raining the whole day in Manila. I planned to have a 12-mile run inside Fort Bonifacio and Libingan ng mga Bayani on this day but the weather was really bad for running. Instead, I had a simple workout inside my quarters in Fort Bonifacio which made me sweat a lot!

I did the following Dumbbell exercises with my 15-lb Dumbbell set and other exercises:

         5 X 15 reps  Biceps Curl

         5 X 15 reps  Dumbbell Flyes

         5 X 15 reps  Dumbbell Lifts

         5 X 15 reps  Triceps Extension

         3 X 30 reps  Side Bends with Dumbbells—each side (Left & Right)

         5 X 50 reps  Knee Bends with Hands holding Dumbbells on sides

         5 X 50 reps  Heel Raises with Hands holding Dumbbells

         5 X 30 reps  Push-Ups

         5 X 30 reps  Bent-Knee Sit-Ups

         20 minutes  Stretching before and after the workout.

The Day I Became The Bald Runner

On By kingofpotsIn Insights, Marathon Race, Running1 Comment

Another title: The day I completely became bald. 

In 1989 while I was in Los Angeles spending a vacation with my family, I noticed an advertisement in one of the magazines I’ve been reading regarding an establishment in North Hollywood that caters wigs and toupees to “Hollywood Stars”. I jokingly suggested to my wife to visit this establishment. Well, she approved of my suggestion and we visited this place. To make the story short, from the day we visited the “wig store”, I was already wearing my first wig!

However, with the popularity of Michael Jordan, being “bald”/shaved head, it started a fashion trend among men. So, my daughter, in June 1997 while visiting in LA, suggested me to remove my wig and sport a complete bald look and she honestly said that I look better with a bald head!

The day before the PAL-Manila International Marathon in 1997, I completely had my head shaved by my official barber in Camp Aguinaldo.

At the starting line of the marathon at the PICC Complex/Cultural Center of the Philippines, I was wearing a runner’s cap and a sports sunglasses that was clipped on my cap. I was running then with Colonel Alan Cabalquinto and we were both sporting a runner’s cap. We wished each other’s “good luck” and vowed to finish the race.

Col Cabalquinto was ahead of me from the starting line and I just maintained my slow pace for the 1st half of the marathon. When I was at the Shangrila Mall area, the sun was already shining and I removed my cap and put on my Oakley sunglasses. From there, I was already the Bald Runner! Infront of the SM Megamall, on my way to Greenhills (the turn-around point), I saw Col Cabalquinto walking and complaining of a pain on his heel for using a wrong running shoes. When I greeted him as I was about to pass him, he was surprised to see me! He was not surprised why I was still on his back after running for 15 kilometers already, but he was surprised with my new look! He was the first one who appreciated and approved of my being bald!!!

I finished the race comfortably in less than four and half hours. I was “powered” by GO Energy Gels/Pastes and PowerBars which were new food supplements for endurance athletes at that time. At one time while I was running along with a male runner at Gil Puyat Ave on my way back to Roxas Blvd in this marathon, I offered one of my GO packets to him. I became a “salesman” first, explaining to him what I am trying to offer, before he tasted it. We finished together at the same time and he thanked me for the food supplement. I guess, the power “gels” gave him the additional strength to finish the race. 

I will never forget the 1997 Manila International Marathon, it was the day The Bald Runner was born! It’s the day I completely shaved my head & started sporting the “bald-look”, shaving my my head every three days since then. It was the day my friends and other people started calling me “Yul Bryner”; “Kojak” (Telly Savalas); “Mikee Jordan” (small MJ); “Kalbo”; and “Bokal”.

Results: 6th DND-AFP Gintong Pangarap Team Relay

On By kingofpotsIn Race Results, Running, Sports ProgramLeave a comment

The following are the results of the 6th DND-AFP Gintong Pangarap Team Relay on 16 December 2007 at Bonifacio Naval Station (BNS), Fort Bonifacio, Taguig City. Teams were categorized as Military and Civilian where each category was divided to Seniors (40 years old and above) and Juniors (39 years old and below). Each team consists of two male and one female runners where each runner runs 7K. The team with the lowest total aggregate time wins.

Military Team (Seniors):

Place      Team                   Members              Time 

1st         Philippine Army    Rey Antoque            1:24:02

                                               Daisy Castillon

                                               Rodolfo Tacadino

2nd       Philippine Army    Elpidio Lucero         1:27:48

                                               Rogelio Adenig

                                               Rosario Sarcol

3rd        Philippine Army    Gemma Padrinas    1:35:22 

                                               Edgar Serrano  

                                               Maximo Ulanday

4th       Philippine Navy     Ronald Despi           1:40:14

                                              Luzviminda Camacho

                                              Roy Vence

5th       Philippine Army    Narciso Maligaya     1:43:17

                                              Merlyn Quillo

                                              Artemio Ladia

Military Team (Juniors):

1st      Philippine Army     Adonis Lobaton       1:14:56

                                             Jujet De Asis  

                                             Anna Vargas

2nd    Philippine Navy     Enate Sayrol             1:24:48

                                            Ballester Sustenes

                                            Vicente Eclipse

3rd     Philippine Navy    Emerciano Jimenes  1:24:54

                                           Ailyn Morillo

                                           Raquel Espinosa

4th     Philipine Army     Ma. Alice De la Cruz  1:25:45

                                           Alley Quisay

                                           Mamerto Corpuz

5th    Philippine Air Force  Jonas Art Bacnagan  1:26:40

                                                 Rovel Canillo

                                                 Myrna Flamiano

Civilian Team (Juniors):

1st     Spearhead Runners    John Higger Quinones  1:21:22

                                                 Theresa Bolloso

                                                 Carlos Jose Pedregosa

2nd   Global Runners           Amelita Arcilla               1:26:03

                                                 Angelo Arcilla      

                                                 Ruel Arcilla

3rd   Global Runners            Genevieve De La Pena  1:36:02

                                                 Andres Tabafa

                                                 Romeo Monis

4th  Happy Feet Runners    Joemar Paras               1:37:36

                                                 Jaymie Pizarro

                                                 Benjamin Chan

5th   Global Runners            Mark Peralta                1:47:49

                                                 Jonathan David

                                                 Maria Fe Dumandan 

Civilian Team (Seniors):

1st    M2 Global Runners    Ma. Luisa Dulnuan     1:33:22

                                                Ricardo Pauig

                                                Gregorio Heray

2nd   Spearhead Runners   Helen Castillo             1:39:07

                                                Ferdinand Espejo

                                                Edgardo Pedregosa

(Note: There were 70 Military and 24 Civilian Teams which participated in the said event)

Christmas Day Run

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

25 December 2007

I am still in Laoag City. I started my run at 7:00 AM from the house of my sister in Barangay Dibua South to Dibua North. From Dibua North, I ran through a dirt road that connects the road to Barangay Sangil. From Barangay Sangil and running easterly direction, I reached Bacarra Road/at the road boundary of Laoag City and Bacarra, Ilocos Norte. I ran along the Bacarra Road going back to Laoag City, passing by Barangay Barit, Farinas Bus Terminal, and Divine Word College. I turned right on the road going to the BIR Office & MMSU. I entered the Provincial Oval Track and made one round. From there, I passed by the INNHS and turned right towards Barangay Santa Maria, then to Barangay Pila, and finally to Barangay Dibua South. I finished my run at 8:35 AM.

I covered an estimated distance of 11 miles or 17.6 kilometers with a time of 1:34:47 hours. My average pace is 8:38 minutes per mile or 5:24 minutes per kilometer. I consider today’s run as an easy run.

The food I have eaten and the rest/sleep I had yesterday gave me more power and strength to endure with my easy run today.

(Note: This is my # 100 Post in this Blog since 25 October 2007)

Monday: Rest & Recovery Day

On By kingofpotsIn Insights, RunningLeave a comment

After running for 33 kilometers yesterday, I had the whole day of Monday as my rest day. It is a time to recover my energy, by sleeping more hours during the day and eating a lot of food from breakfast to dinner with—broiled fresh “dalag”; crispy “chicharon/bagnet” mixed with bagoong & fresh tomatoes; “dinengdeng” na malunggay leaves with banana mushrooms; salad “caturay” flowers; kilawen na kambing, kalderetang kambing & pinapaitan na kambing; seafoods from roxas city (shrimps & crabs); kilawen na beef “lumo” meat with papait; and lots of fruits.

These foods were coupled with some bottles (at least, one bottle per meal) of San Miguel Pale Pilsen Beer and Gatorade.

For snacks, I ate freshly-cooked “pan de coco”, “monay”, “pan de peanut butter” from Town Bakery and the famous “soft” Biscocho from Pasuquin. Fresh Buko juice was my drinks.

Monday, Christmas eve, was a marathon day for eating and sleeping!!!

Running will be resumed tomorrow morning!

North Star 10K Run

On By kingofpotsIn Insights, Races, Running2 Comments

This is considered as the Pride of the North in terms of Running Events. It was usually held on the last Sunday of December every year since 1979. Unfortunately, the last North Star 10K Run was held in 2002 and it was never revived up to this day due to lack of sponsors and resources.

Mr. Pompey Crisologo and his brother, Danny Crisologo (sports columnist and sportsman who passed away) were the owners and race directors of this event. The Crisologos in Laoag City are the owners of the North Star Marketing, Inc which is the sole distributor of Petron Gasul in Ilocos Norte.

The race event started as a final test for the year-long running workouts to those who practiced running regularly among the youths, professionals and residents in Laoag and Ilocos Norte which was done on the last Sunday of the year. Cadets, Officers & Enlisted Personnel from the Philippine Military Academy would join this race regularly. Even runners from Manila would join as “free rides” were provided by the Farinas Bus Company, being one of the sponsors of the race.

The 10K route starts from the old Suba, Paoay Sports Complex/at the vicinity of the old Golf Driving Range of the Fort Ilocandia Golf Course. From that point, the runners go south along the Paoay Road where the finish line is at the point on the road directly beside the bellfry/tower of the famous Paoay Church at Poblacion, Paoay.

The first kilometer is the only hard part of the course as it is going uphill. After passing the 1st kilometer mark, the course is relatively a smooth downhill and flat terrain up to the finish line. The route is very near to the seashore as sand dunes are seen on your right while the Paoay Lake is seen at your left for the first 2 kilometers of the route. The rest of the route are bounded by rice fields/garlic fields on both sides of the road.

Mr Pompey Crisologo was my “informal coach” in running when I started training for the marathon. As an observer, he would make a critique on my running form and give tips on running training techniques and strategy. He reads a lot and he was way ahead of me in knowing the best and the latest technology in running, to include accessories in running and latest running news at that time.

This morning, I had a chance to see him in his office/commercial establishment and he is still very active and youthful at his age of 72!!! He is still wearing a running shoes with his jeans. Little did I know that he was 52 years old when he finished his first marathon in 1981 with an average pace of 6:00 minutes per kilometer. He said that he is still helping the sports development in the province with a  sports (running) project spearheaded by his business company and the Office of the Governor where they conduct 5K races in the different municipalities in Ilocos Norte and later have a 10K race for the top finishers/qualifiers in the 5K races. The top runners in this 10K race are “spotted” as future athletes of the province and given proper training as well as scholarships for high school and college degrees. He is proud to say that the province of Ilocos Norte had been a consistent winner/champion in Athletics/Track & Field in the Regional Athletic Meets for the past six years.

How I wish this running event would be revived soon with the help of Governor Michael Keon of Ilocos Norte and former Commissioner of the Philippine Sports Commission, Director of the “Gintong Alay” and a former athlete/runner.

Training Journal (17-23 Dec 2007)

On By kingofpotsIn Runners' Training, RunningLeave a comment

17 Dec 2007—Easy Run; Total Distance: 11 miles/17.6 kms; Total Time: 1:39:53 hours; Average Pace: 9:04.8 mins/mile or 5:40 mins/kilometer

18 Dec 2007—Easy Run; Total Distance: 11 miles/17.6 kms; Total Time: 1:33:53 hours; Average Pace: 8:32 mins/mile or 5:20 mins/kilometer

19 Dec 2007—Easy Run; Total Distance: 11.5 miles/18.4 kms; Total Time: 1:35:55 hours; Average Pace: 8:20-8:25 mins/mile or 5:13-5:20 mins/km

21 Dec 2007—Tempo Run; Total Distance: 8.5 miles/13.6 kms; Total Time: 1:06:27 hours; Time for 10K: 49:17 mins

23 Dec 2007—LSD Run; Total Distance: 20.625 miles/33 kilometers; Total Time: 3:20:00 hours; Average Pace: 9:41 mins/mile or 6:03 mins/kilometer

“Nostalgic” Long Run

On By kingofpotsIn Insights, Places to Run, Practice Runs, Running2 Comments

23 December 2007 (AM) 

I woke up at 5:00 AM today and started to prepare for my “once-a-week” long slow distance (LSD) run. I started my run at exactly 5:30 AM from my sister’s house at Barangay Dibua South (#59-A), Laoag City. It was still dark but there were lots of tricycles plying the road already because of the early morning mass (Misa de Gallo).

The terrain in Laoag City is relatively flat and all the roads are paved up to the Barangays. From Dibua, I passed by the City Cemetery and jogged towards and along Rizal Street, the main road of Laoag City, and turning right after the PNB Building, and leading towards the City Hall and to the Padsan River/Laoag Bridge.

Running along Rizal Street and all the way to the Laoag/Padsan Bridge leading either to the Gabu Airport or to Fort Ilocandia Hotel or to Suba, Paoay brings back good memories from the time I started running and preparing for my first marathon. This is where I spent most of my running workouts during the early ’80s.

From the Bridge, I proceeded along the Gabu/Airport Road and later turning left at the road intersection going to Suba, Paoay or the Road that goes to the Fort Ilocandia Golf Course and to the Municipality of Paoay.

I reached the Clubhouse of the Fort Ilocandia Golf Course at 1:37:00 hours, which in my estimate covers a distance of 16.5 kilometers or 10 miles from my sister’s house in Dibua. (With the aid of my Nathan Water Belt, my run became very comfortable). From the Clubhouse, I made my turn around and proceeded back to Dibua. The run on my way back was slower which took me 1:43:00 hours!

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I ran a total distance of 33 kilometers or 20.625 miles which took me 3:20:00 hours to finish. This was my longest run so far in my preparation for the Pasig River Heritage Marathon on the 24th of February 2008. I am glad that I am still injury-free and don’t have any major problems with my legs and body.

I started to alternately jog, run and walk on the last mile. I felt that I was about to reach my “Wall” if I continued running at a faster pace on my last mile before reaching my sister’s house. It was almost 9:00 AM when I finished my long run and the heat of the sun was starting to burn my skin.

I consider this long run as something special as I was able to recall all those running workouts I’ve done from the Laoag Bridge to Suba, Paoay and back, almost everyday, morning and afternoon before I joined and finished my first Marathon Race. This route was my favorite practice area and it gave me the strength and fulfillment to be a passionate and a lover of running.

Trip To Laoag City & Blah Blah

On By kingofpotsIn Insights, Places to Run1 Comment

On board a car, I left Manila at 4:30 AM for a road trip to Laoag City, my birthplace, to join my parents, brother, sisters, their respective families and my son for a Christmas celebration and reunion. It had been years since I had my last road trip to Laoag City at daytime. For the past years and months, I’ve been visiting my parents ( in their early 80s) by plane or by commercial bus trips during nighttime.

To my surprise, there had been so many changes on the things you see along the highway towards Northern Luzon. I told my driver and security detail who are both from the Ilocos provinces that there are so many buildings and structures newly-constructed along the road to include new municipal halls, new public markets, new big houses of OFWs, new Banks and commercial establishments to include popular fastfood outlets. My staff were laughing after hearing my comment.

But what is very disturbing is that the road to the North “never changed” since I was driving my 1970 VW “Beetle” during my Lieutenant days (late ’70s)! This is specially imminent from Urdaneta, Pangasinan, all the way to the Ilocos Provinces. It is still the same highway that former President Marcos built and improved—uneven asphalted highway brought about by uneven fillings on potholes and cracks; narrow shoulders on both sides of the road which are not yet paved; and the same vegetation on both sides of the road.

Slow traffic on daytime is also a “pain in the ass” for travelers. This is brought about by the presence of big trucks and cargo haulers (railway train could have decongested our roads from these cargo trucks); presence of slow-moving tricycles near and on urban centers; passenger bus and jeeps stopping along the road when getting or dropping off passengers; and the presence of people and animals crossing the highway 

This 12-hour trip also gave me the opportunity to play and listen to my “old” CD music collections (on the car’s CD player)–Michael Bolton; 1st Bee Gees Album; Dave Brubeck Quartet; Johnny Mathis; Keiko Matsui; Acoustic Alchemy; Ray Conniff and his Orchestra & Chorus; Diane Schuur; Dianne Reeves; Eric Clapton; Bob Marley; Peter White; Sting; and James Brown.

I could still remember in the ’80s (President Marcos time) when a group of national runners/athletes would run the distance from Laoag City to Manila in an individual relay with the last runner reaching Manila on the day of our National Independence. After the 1986 People’s Power, a group of Ilocanos who were supporters of former President Marcos and local politicians who were removed from their offices by the former President Cory Aquino walked from Laoag City to Manila to air their grievances and protest to the President. Another “National Candidate” in the past elections would run/jog along this highway to campaign from one town to another.

This highway/route is very the same route that our forefathers used before, during the Spanish times and up to the present.

The distance from Manila to Laoag City is 488 kilometers or 305 miles. Running at an average of 20 miles a day, I could reach Manila in 15 days!

I reached Laoag City at 4:00 PM and there was no enough time and strength for me to have my long run. I opted to talk to my parents and prepared my running gears for tomorrow’s long run.

Christmas Gift Wish List

On By kingofpotsIn InsightsLeave a comment

The following are the choices as Christmas 2007 Gift to Myself :

1) Sony Bravia LCD Flat TV (HD 1080)–R-Series (50”) or X-Series (40″) or V-Series (46″) with “Blu-Ray” DVD Player

2) IWC “Portuguese” White Dial Watch or Rolex Watch with Computerized Logo White Dial & Two-Tone Bracelet

3) Ipod Classic w/ Bose Earphones (QuietComfort 3)

4) Brand-new Car—Toyota Innova (V or J Model)

5) Apple iPhone or Apple iPod Touch

This is just a “wish list”!!!

To all the runners and visitors to this blog, let me greet you….

                         

                   MERRY CHRISTMAS

                                 AND

 A PROSPEROUS & PEACEFUL NEW YEAR!!!