Month: February 2008

Lessons Learned: 2008 GIG 10K Run

On By kingofpotsIn Insights, Jogging, RunningLeave a comment

1.  Be aware of “cheaters”—Runners should be aware and observant of “cheaters” and should have the courage to warn or tell them that they have done something which is not right. These “cheaters” should be reminded that they are not cheating the race but cheating to themselves.

2.  Talk to Foreign Runners—A small gesture of trying to start conversation with foreigners speaks well about us as friendly people.

3.  Analyze Sponsors of the Race—It was a wrong decision on my part to bring with me my Nathan Water Belt. This was my first road race to see bottled water/mineral water being offered in almost all the water stations along the route. I later found out that one of the main sponsors was one of the popular bottled water brands in the country plus the fact that the main supplier of water in Metro Manila was the principal sponsor of the race.

4.  Validate Race Course—I have the “gut feeling” and “experience” to suspect that the course was short. In my running practices in the oval track and in the mountains of Jamindan, my PR time of 46:48 minutes in 10K is consistently my time for my 6-mile distance runs. Which means that I still need to run at least 0.2 mile (equivalent to 320 meters). However, even if the GIG 10K Run was exact and accurate, I could had still got my PR best time with at least a minute or two minutes impovement from my previous PR time.

5.  Race to Improve—The goal in every road race I join is to validate if I am training properly and be able to improve my finish time without any kind of injury or illness after the race.

6.  Kilometer Markings—How I wish race organizers should not miss placing kilometer markings along the route of the race. This is very basic in road races. GIG Run did not have any kilometer markings along the route.

Thursday: Two Runs

On By kingofpotsIn Jogging, Running2 Comments

07 February 2008 (AM) 6:39 AM

After stretching and warm-up, from my quarters in Fort Bonifacio to the road leading to the Libingan ng mga Bayani, I started my run along the 2-mile loop within the Libingan ng mga Bayani area. I did 2x “speed play” in the said route with at least 5-minute slow jog in-between laps. The following were the data taken from my GF 305:

1st Lap—14:09 minutes at 2-mile loop at an average pace of 7:04.5 mins per mile or 4:25 mins per kilometer

2nd lap—15:38 minutes at 2-mile loop at an average pace of  7:49 mins per mile or 4:53 mins per kilometer

3rd lap—1 mile slow jog/cool-down

I was able to cover the distance of 5 miles or 8 kilometers. If not for the presence of a retired General who was doing a brisk walking inside the Libingan ng mga Bayani and approached me for a conversation, I could had done more laps on the said morning. Our conversation lasted for almost 15 minutes and made my perspiration dry and later made my body rest. After the conversation, I decided to have my post-stretching exercises and jogged slowly back to my quarters.

07 February 2008 (PM) 8:48 PM—12 Miles @ 2:02:25 Hours

After having dinner and a brief rest, I finally decided to use my newly-purchased Nike Sports Tight Shorts for a run. After stretching and warm-up, I started my run from my quarters and proceeded to the Philippne Army Grandstand and ran along the 970-meter jogging lane. From the Headquarters Philippine Army, I went out of Gate 1 of Fort Bonifacio and then turned right to McKinley Hill and was able to reach C-5 Road. While running at McKinley Hill road, I was met by their Security Guards for two occassions and they asked where I was going. I told them that I am a runner/jogger from the Philippine Army and they allowed me to continue my jogging. From the McKinley Hill, I turned right along Lawton Road and proceeded to The Fort. As I reached Serendra, I ran around the road that goes around the Bonifacio High Street Mall and I ran the loop for five times! I later found out from my GF 305 data that the loop is approximately or a little bit over 800 meters! This place is a nice alternate running route for my Yasso 800s runs.

From the Bonifacio High Street Mall, I proceeded to MC Home Depot and turned left towards Jollibee. I had a brief stop at the new McDonald’s located across Price Smart for drinking water. Before reaching Jollibee, I turned left towards the old McDonald’s, then to Essensa, to Lawton Avenue, Libingan Road and entered Gate 3 of Fort Bonifacio and ended my run infront of my quarters.

The following data were taken from GF 305

Total Distance Covered—12 miles

Time Elapsed—2:02:25 Hours

Average Pace—10:12 minutes per mile or 6:22 minutes per kilometer

Best Pace—3:50 minutes per mile (?)

Maximum HR—171 bpm

Minimum HR—142 bpm

Average HR—156 bpm

Total Calories—1376

This run was a slow running workout. I observed that the GF 305 data were not accurate when running under trees and in-between tall buildings. Moreover, my brief stops for a drinking water and for some “personal need” along the way, lowers my average pace.

After my post stretching routine, I was able to finish my running workout before 11:00 PM.

Training Journal (28 Jan-03 Feb 2008)

On By kingofpotsIn Jogging, RunningLeave a comment

28 Jan 2008—No runs/rest

29 Jan 2008—No runs/rest

30 Jan 2008—Walking @ Boracay Beach/5 kilometers or 3.75 miles

31 Jan 2008—7 miles or 11.2 kilometers @ 46:43 minutes

01 Feb 2008—7 miles or 11.2 kilometers @ 46:27 minutes

02 Feb 2008—Rest & Body Massage

03 Feb 2008—Ran in the GIG 10K Run or 6.2 miles @ 46:48 minutes (PR Best Run)

Total Distance Covered—23.95 miles or 38.32 kilometers

Blue Lagoon Beach

On By kingofpotsIn Jogging, Pictures, Places to Run, RunningLeave a comment

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Left side view of the Blue Lagoon Beach in Brgy. Balaoi, Pagudpud, Ilocos Norte

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Right side view of the Blue Lagoon Beach in Brgy. Balaoi, Pagudpud, Ilocos Norte

Pagudpud Beach

On By kingofpotsIn Pictures, Places to Run, RunningLeave a comment

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The white sands of Saud, Pagudpud in Ilocos Norte. One of the better alternative beaches & resorts for Boracay in Luzon.

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This will be my life after retirement—run/swim everyday and read back issues of RW Magazine while lying on this hammock with bottles of Gatorade on the side!

Pasuquin Beach

On By kingofpotsIn Pictures, Places to Run, RunningLeave a comment

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Picture of a beach in Pasuquin, Ilocos Norte. One of my favorite places in my province where I can relax, swim, and run

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On this site will rise the “Bald Runner’s” Beach Resort in Pasuquin, Ilocos Norte. My daughter and her boyfriend are seen walking on the beach towards the sea.

Shoe Review: New Balance 902

On By kingofpotsIn Running, Running ShoesLeave a comment

I bought this shoes last 22 November 2007 at the Glorietta’s “Athlete’s Foot” Store with 20% discount. This shoes was voted by as the Runner’s World Magazine Editor’s Choice and considered as the “lightest performance training” shoe of New Balance. It weighs 10 ounces and it has laces called “Sure Lace” shoestrings.

The shoes is nice and light and I’ve been using it in Jamindan and Iloilo City Oval Track for my “speed play” runs but for the past months, the shoes had been giving me some pain on my right Achilles tendon. Since last month, I started using my ASICS Gel-Cumulus shoes regularly in my road races and training workout runs. The pain on my right Achilles tendon disappeared while using the ASICS shoes. However, to validate and prove that my NB 902 is the cause of the pain, I used it last week for a short run and the pain on my foot came back and I had to slowly stop my running workout.

For now, I am officially “dumping” my NB 902 as my “performance training” running shoes!

Wednesday: 10.71 Miles @ 1:34:11 Hours

On By kingofpotsIn Jogging, RunningLeave a comment

06 February 2008

I accompanied my daughter to Laoag City and while in Laoag City, I had a running workout on the early morning of Wednesday. I ran from our house in Barangay Dibua South to the Poblacion of Laoag City, then ran along the Padsan Bridge towards the road going to the Laoag International Airport. I had my turn-around point at the Northwestern University area where the road towards Fort Ilocandia Hotel starts. From that crossing, I proceeded back to our house taking the same road/route back.

The GF 305 registered a time of 1:34:11 hours, covering a distance of 10.71 miles or 17.136 kilometers. My Average pace was 8:47 minutes per mile or 5:30 minutes per kilometer. My fastest pace was 6:12 minutes per mile. My highest Heart Rate (HR) was 171 beats per minute (bpm) and an average HR of 160 bpm which was within my HR Zone for training. I finished my workout at 8:00 AM.

Monday: 9.61 Miles @ 1:32:38 Hrs

On By kingofpotsIn Jogging, RunningLeave a comment

04 February 2008

Excited to use the GF 305, I went out for a running workout at 9:15 PM. From my quarters, I went to the Mckinley Hill and reached C-5 Highway and back to Lawton Avenue. The main street was well-lighted and there were still working being done on the buildings along the said street even if it was already nighttime. From Lawton Avenue, I went to Essensa and turning right towards the new buildings of South of the Market (SOMA). I went directly to street between Serendra and Bonifacio Hight Street and started to run around the Mall Complex taking the streets that surrounds it. I made at least 3 rounds around the Bonifacio High Street Mall. Then took the street towards MC Home Depot, turn left towards Jollibee and then left turn towards McDonald’s. After passing along Essensa, I ran along Lawton Avenue towards Bayani Road and entered the Fort Bonifacio Gate near Libingan ng mga Bayani and back to my quarters.

I ran a total distance of 9.61 miles or 15.376 kilometers in 1:32:38 hours with an average speed/pace of 9:39 minutes per mile or 6:01.4 minutes per kilometer. My fastest pace registered at 6:44 minutes per mile or 4:12 minutes per kilometer.

I forgot to strap on my heart monitor belt and I was not able to take any readings on my heart rate while I was running.

I was surprised to see on the graph of my speed, time, and distance that at one time, I was running at 20 miles per hour pace! I was also surprised that the watch registered a slower pace than the Timex Watch. However, I found out later the answer to my apprehensions when I used the GF 305 in Laoag City last Wednesday morning.

Running at nighttime was nice and cooler along Lawton Avenue and at The Fort. I was holding my Mini-Maglite flashlight just in case there were streets that were too dark along the way.

I finished the run at 10:45 PM.

Etiquette In Running

On By kingofpotsIn Insights, Jogging, Running4 Comments

1.  Do not cheat. Do not cheat on your registration form. Indicating one’s actual AGE is the most abused data on the registration form where cheating is done.

2.  Do not cheat. Do not make “shortcuts” on road races. Do not ride on vehicles in full marathon races.

3.  Do not cheat. Do not steal ones race number, finish time, or “leap frog” other runners after the finish line.

4.  In your practice runs, smile and greet runner/s you meet along the way. If you don’t want to smile or greet, a simple waving of the hand to a runner you meet is enough.

5.  In a road race, do not cut abruptly infront of the runner you are trying to overtake. Make some hand signals if you have any intention of overtaking or changing your running directions while on a road race.

6.  Look around before you spit while running. Better yet, do not spit while running.

7.  Do not push the runner infront of you once the starting gun had been fired.

8.  Say positive and encouraging words to fellow runners along the way.

9.  Look around before throwing your cups with some water in it. The water might spill on somebody’s shoes.

10. Do not overtake any runner once you are already inside the finish “chute” after passing the finish line.

11.  If you are not registered in the race, do not steal any runner’s number and timing “chip”.

12.  If you think you are an elite runner, position yourself nearest the starting line but if you think you are an average runner, position yourself at the middle of the pack. If you are a “first timer” in a road race and has the objective to finish the race, it would be better to position yourself at the back of the pack. If you are a “walker or slow jogger”, the farthest back of the pack is the best place for you to start the race.

13.  If possible, do not cross the starting line before the start of the race.

14.  If you are annoyed or disturbed with somebody trying to start a conversation with you while on a road race, be polite and make some “actions” that you are concentrated and focused to your goal.

15.  If you finished the race and submitted your race number tag, do not wander around the area before the finish line or within the route. Better yet, to have yourself away from the finish line. 

16.  Running should be fun. Think of yourself and route as your “opponents” in every race.

17.  Train for excellence and improvement. Be patient in training and think positive.

18.  Running is a “social sports”. Be friendly with other runners. If there are “guest runners” from other countries, try to talk with them and praise/commend them for visiting our country.