Month: March 2008

Collection Point (Old Running Shoes)

On By kingofpotsIn Insights, Jogging, Running, Running Shoes2 Comments

This is with regards with my program to accept and donate “old and used but still reliable running shoes” to other runners who are using dilapidated and tattered shoes running shoes.

Initially, the office of the DND-AFP Gintong Pangarap Running Club, Inc with address at Fire Station, AFP General Headquarters, Camp Aguinaldo, Quezon City will be the repository of all donated shoes.

The following officers with their respective cellphone numbers will be the contact persons of this program and feel free to send them SMS or call them for the details of the program or for personal appointments:

Major Rodrigo Turno PA—0905-900-3658

Captain Ferdie Espejo PA—0917-623-2611

Approriate papers will be prepared as Acceptance Form from the donors as well as Acceptance Form duly signed by the recipient. A formal letter will be sent to the donor as to who received the running shoes he/she donated. This will promote transparency in the inventory and distribution of these items, and in the overall implementation of this program.

A “booth” will be established by the abovementioned officers in every weekend race starting with the Mizuno Infinity Run at The Fort on 30 March 2008 to accept donations and at the same time distribute these shoes to runners sporting old, dilapidated, worn-out, and tattered running shoes.

I will be bringing with me to this “booth” my old running shoes which were shown in my previous post, and additional  Merrell rubber shoes, Size 9 & a brand-new Reebok Rubber Shoes, Size 9.

Hope to see you at the Mizuno Infinity Run Assembly Area on 30 March 2008 at The Fort.

Yasso 800s @ Iloilo Oval Track

On By kingofpotsIn Jogging, Practice Runs, RunningLeave a comment

15 March 2008 (6:00-7:15 AM)

I woke up at 5:30 AM to prepare myself for my planned “speed run” at the Iloilo City Sports Complex. At 5:45 AM, I was already at the Sports Complex and I started with my stretching for about 15 minutes while watching those many Ilonggos, young and old, men and ladies, and some Koreans, walking and jogging along the oval track. In my estimate, there were at least a hundred people using the oval track!

I started a slow 800-meter (2 laps) run at 4:32 minutes with one lap (400 meters) as interval slow jog.

My first Yasso 800 lap was timed at 4:23 minutes with an Average Pace of 5:01 minutes/kilometer.

2nd Yasso 800 lap was timed at 3:38 minutes with an Average Pace of 4:27 minutes/kilometer.

3rd Yasso 800 lap was timed at 3:54 minutes with an Average Pace of 4:22 minutes/kilometer.

4th Yasso 800 lap was timed at 4:01 minutes with an Average Pace of 4:37 minutes/kilometer.

5th Yasso 800 lap was timed at 3:56 minutes with an Average Pace of 4:26 minute/kilometer.

In between laps, I jogged for 400 meters/one lap. Later, I jogged for 8 laps with an Average Pace of 5:15 minutes/kilometer. I had two laps as my cool-down run before performing my post-stretching exercises.

I was able to cover a distance of 6.2 miles or 10 kilometers for this morning’s run at the Iloilo City Oval Track.

Running Shoes—ASICS Gel 1120

Visit To Negros Island

On By kingofpotsIn Insights, Jogging, RunningLeave a comment

14 March 2006

As I promised to my newly deployed troops in Negros Island to visit them once they are settled during their Send-Off Ceremony in Jamindan, Capiz two weeks ago, I fulfilled that promise by visiting my troops in Sagay City, located in the Northern part of Negros Island. The objective of my visit was to see to it that the location of my troops in relation to the reported location/s of the insurgents in the island is responsive to our operational mision in the area. I would like that the Insurgent’s Guerrilla Front in the said area be dismantled in three month’s time, together with the other Guerilla Fronts in the island of Negros. Continue reading “Visit To Negros Island” →

20 Kms @ 1:58:13 Hours

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

13 March 2008 (5:29-7:30 AM)

Waking up early at 4:00 AM for the Army Physical Fitness Test Challenge and its postponement brought me to an earlier and another long run for today. Starting from my quarters at Fort Bonifacio, I proceeded to the Heritage Park up to C-5 Road and back towards the Libingan ng mga Bayani for one round taking the outermost roads of the park. From the Libingan, I went to the Headquarters Philippine Army Grandstand and had one round in its two-mile run route. I went out from Gate 1 of Fort Bonifacio and went to The Fort, going around the different routes inside the complex. From The Fort, I went back to Fort Bonifacio.

I was able to cover a distance of 20.10 kilometers with a time of 1:58:13 hours which was a little faster than my long run yesterday. I started at 5:29 AM and was able to finish the run at 7:30 AM with a slow jog back to my quarters. I had a 15-minute stretching after I finished my slow jog.

The following data were taken from my GF 305:

Distance—20.10 kilometers             Time—1:58:13 Hours

Average Pace—5:52 mins/km         Average Speed—10.2 kms/hr

Maximum Speed—14.2 kms/hr      Total Calories—1,470 cal

Average HR—154 bpm                     Maximum HR—172 bpm

Total Ascent—596 meters               Total Descent—589 meters

Running Shoes—ASICS-Gel 1120 

Music—Barry White: The Ultimate Collection (This “sexy” voice during the Disco Era in the 70’s-80’s died last year. Here are some of his songs—“You’re The First, The Last, My Everything”, “Love’s Theme”,”Don’t Make Me Wait Too Long”, “Can’t Get Enough Of Your Love Babe”, “Let The Music Play”, “Just The Way You Are”, “Love’s Theme”, and others).

This was my first time to use my Ipod Classic in my running workout.

Men’s Health Magazine

On By kingofpotsIn Alternate Sports, Runners' TrainingLeave a comment

I started to buy a copy of the Men’s Health Magazine (Philippine Edition) last February and since then I am a regular reader of this magazine.

In the March 2008 issue, there are four items that caught my attention which are very useful to runners—(1) Eating papaya today can save your knees in the future; (2) Gym Workout that Builds Strong Quadriceps; (3) Leg workout for strength, speed, and balance; and (4) Sports/Workout Injuries: How It Happens & Its Treatment.

The magazine costs only P 125.00.

Lessons Learned: 7th DND-AFP Gintong Pangarap Half-Marathon

On By kingofpotsIn Half-Marathon, Insights, Jogging, Races, Running3 Comments

These are the following reasons why I improved my PR best time for the Half-Marathon in this road race:

1)  More rest/no run days—After the Pasig River Marathon last 24 February, I barely had a running workout and rested the whole week. After the Condura 10K run on 02 March, I only ran for a short distance once during the week and had more time to rest, sleep for 7-8 hours every night before the DND-AFP Gintong Pangarap Half-Marathon on 09 March. After logging so many miles/kilometers during my endurance & strengthening phase, I think I could easily increase my pace in road races. My body feels stronger and more relaxed when I have more rest days before the race day.

2)  Body Massage—Two days before the Condura 10K run, I had my body massage and I ran faster during the race. After the Condura run or the week before the Half-Marathon, I had my body massage for two times, Monday and Thursday. These two sessions of body massage made my muscles more relaxed and free from tightness and “lactic acid”. Continue reading “Lessons Learned: 7th DND-AFP Gintong Pangarap Half-Marathon” →

Winners: 7th DND-AFP Gintong Pangarap Half-Marathon & 5K Run

On By kingofpotsIn Half-Marathon, Jogging, Race Results, Running3 Comments

The following were the top five winners in the 7th DND-AFP Gintong Pangarap Half-Marathon & 5K Run.  

Half-Marathon (21K) Overall (Men)

1.  AIC Eduardo Buenavista PAF           1:06:18 Hours

2.  Cpl Cresenciano Sabal PA                  1:07:06    ”

3.  Irenoe Raquin                                      1:09:06   ”

4.  Pvt Alley Quisay PA                            1:09:50   ”

5.  Cpl Reynaldo de los Reyes                  1:10:21   ”

Half-Marathon (21K) ) Overall (Women)

1.  Ellen Tolentino                                     1:32:25 Hours

2.  SN1 Enate Sayrol PN                          1:35:45    ”

3.  Ailen Murillo Tizon                              1:40:11    ”

4.  Victorina Calma                                    1:42:58    ”

5.  Janet Tabunda                                      1:49:31    ”

5K Run (Overall-Men)

1.  A1C Julius Sermona PAF                     15:00 Minutes

2.  Bernardo Desamito                               15:05      ”

3.  A1C Jordan Oberez PAF                      15:24      ”

4.  Cpl Jojit de Asis                                     15:42      ”

5.  Alquin Bolivar                                        15:56      ”

5K Run (Overall-Women)

1.  April Tolentino                                       17:46 Minutes

2.  Frejely Mag-aso                                     17:52      ”

3.  Josa McRose                                           19:02      ”

4.  Bernadita Roncales                                19:51      ”

5.  Ailyn Kintanar                                        20:19     “

LSD Run (12 Mar 08)

On By kingofpotsIn Jogging, Runners' Training, Running2 Comments

12 March 2008

After two days rest since Sunday’s 7th DND-AFP Half-Marathon Race, I had my long slow distance run this morning. My run started around the vicinity of the Old Gate 1 of Fort Bonifacio and went towards the back of the S & R Store and later to Kalayaan Road. From Kalayaan Road, I traced the road/route back to The Fort as part of the route last Sunday’s Half-Marathon. I passed by the Bonifacio High Street Loop and went around for almost five times before proceeding to MC Home Depot. There were runners, bikers and walkers going around the said loop.

After running a distance of 11 kilometers, I had my water stop at the Comfort Room of MC Donalds near HSBC. From this point I proceeded to Lawton Avenue and turned left at Bayani Road and went inside the Libingan ng mga Bayani.. I had two rounds around the Libingan, taking the outermost roads and stopped my run after my GF 305 registered a distance of 20 kilometers. I asked for some drinking water from the Office of the Grave Registration Unit inside the Libingan after I stopped my run. I had my stretching for 15 minutes before finally walking towards Gate 3 of Fort Bonifacio and ultimately reaching my quarters.

The following were the data taken from my GF 305. I forgot to use my Heart Rate Monitor Belt.

Distance—20 kilometers                   Time—2:05:39 Hours

Average Pace—6:17 mins/km          Average Speed—9.5 km/hr

Maximum Speed—13.9 km/hr        Total Calories—1,420 cal

Total Ascent—609 meters                Total Descent—596 meters

Running Shoes—ASICS Gel-Kinsei 2

Postponed: Army PFT Challenge

On By kingofpotsIn Jogging, Running2 Comments

As I registered to join the 8th Army Physical Fitness Test Challenge at the Philippine Army Gymnasium at 4:45 AM today, I was informed that this event is postponed to 25 March 2008 with the same time of assembly and registration. It was only early last night that this decision was given. I was informed also that the celebration of the Philippine Army Anniversary celebration was postponed to 28 March 2008, thus, this event will be conducted on the last week of this month.

I am sorry to those civilian participants whom I invited to join/participate this event. At least, you have more time to prepare and practice your arms, abdominal muscles, and legs for the event.

For sure, I’ll be there to join you on the 25th of March.

Instead of the PFT Challenge, I will have my early run this morning.

Army PFT Challenge # 2

On By kingofpotsIn Running, Sports ProgramLeave a comment

For those who are interested to join the 8th Army Physical Fitness Test Challenge, they should be at the Philippine Army Gymnasium at 5:00 AM tomorrow (13 March 2008) for the registration. Race numbers will be issued to every participant. After the registration, warm-up and stretching exercises will be done. All the participants will be divided into groups depending on the number of available proctors/exercise marshalls in the Push-ups and Sit-Ups events. All participants will start at the same time for the 2-mile run. Food and water will be available..free!

Registration is FREE.

See you at the PA Gymnasium tomorrow morning!