Month: March 2008

We Are Getting Better!

On By kingofpotsIn Half-Marathon, Insights, Jogging, Running1 Comment

Critique on the Conduct of the 7th DND-AFP Gintong Pangarap Half-Marathon (09 March 2008)

On the second quarter of 2006, the leadership of the DND-AFP Gintong Pangarap Marathon Project was turned-over to me after the retirement of Rear Admiral Jorge Necesito of the Philippine Navy from the military service. Since then, my staff and the different Special Service Units (SSU) of GHQ and the Major Services of the AFP were able to conduct four separate running race events. These events were hosted and sponsored by GHQ (4th DND-AFP Gintong Pangarap Half-Marathon/10K/5K/2-mile run among Generals & Star-ranked Officers), Philippine Army (5th DND-AFP Gintong Pangarap Half-Marathon Team Relay), Philippine Navy (6th DND-AFP Gintong Pangarap Half-Marathon Team Relay), and Philippine Air Force (7th DND-AFP Gintong Pangarap Half-Marathon & 5K race).

Prior to last Sunday’s road race, we had some “problems” and “lapses” in our previous road races but we learned from our mistakes in the past and we tried to improve on the different aspects in coming up with a very successful road event. Much to our desire to have a “perfect” race, let me make a critique on our road race in order to be consistent in providing observations in previous races I’ve joined. Continue reading “We Are Getting Better!” →

Training Journal (03-09 Mar 2008)

On By kingofpotsIn Runners' Training, RunningLeave a comment

03 Mar 2008—Rest/No runs; Body Massage at Riviera Spa, Iloilo City

04 Mar 2008—Rest/No runs

05 Mar 2008—Rest/No runs

06 Mar 2008—Taebo & 5-K run (slow jog)

07 Mar 2008—Rest/No runs; Body Massage at Riviera Spa, Iloilo City

08 Mar 2008—Rest/No runs; Stretching

09 Mar 2008—7th DND-AFP Gintong Pangarap Half-Marathon/21K

“Let Us Donate Our Old Running Shoes”

On By kingofpotsIn Insights, Jogging, Running, Running Shoes13 Comments

One of the things that I do during road races is to see what the person is wearing as his/her running shoes. Sometimes, I mentally make some judgment or opinion about a runner by the running shoes he/she is wearing. However, my post now will not deal about my opinion on these people whom I always see in road races.

Instead, I’ll be relating my observation to most of the road races I’ve joined for the past months. I had observed that there are young runners and old runners (masters/seniors) who are wearing old, tattered, dilapidated, and worn-out sole running shoes. I know these runners are more comfortable running with their old shoes in 10K and longer distance races but I saw most of them walking & limping on the side of the road because they are wearing old running shoes.

During the awarding of trophies and medals in Sunday morning’s 7th DND-AFP Gintong Pangarap Half-Marathon at Villamor Air Base Grandstand, I saw young, as well as, old runners wearing old and tattered shoes who received their medals and I hope to meet them again and maybe give them my old, but still reliable, running shoes.

As of now, I have 1 New Balance 716; my newly-bought New Balance 902 four months ago; and 1 Nike runing shoes which I am not using. I intend to donote these old shoes to the younger runners and to the senior runners who could not afford to buy a better or more serviceable running shoes. But priority goes to those runners who are using old and tattered running shoes.

If you happen to know somebody who runs with an old & tattered running shoe, please refer them to me and I’ll make arrangements to meet them during weekend road races and give them my old or shoes that I am not using.

How about you, do you have any old or shoes that you are not using but still serviceable to donate to the less fortunate runners?

Let us share our blessings.

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New Balance 716; Made in USA; Size: 8 1/2 (US); Width: D; Bought in the USA

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Nike Air Max (Trail Running Shoes); Made in Vietnam; Size: 9 (US); Width: D; Bought in the USA

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New Balance 902; Made in China; Size: 9 (US); Width: EE; Bought at “Athlete’s Foot” Store, Glorietta

1:47:16 Hours @ 7th DND-AFP Gintong Pangarap Half-Marathon

On By kingofpotsIn Half-Marathon, Jogging, Races, Running19 Comments

09 March 2008

That is my unofficial time of finish in this morning’s 7th DND-AFP Gintong Pangarap Half-Marathon which started at 6:00AM at the Grandstand of Villamor Air Base, the Headquarters of the Philippine Air Force. It was supposed to start at 5:30 AM but due to the presence of late registrants, we gave at least 30 minutes delay to accommodate more of the runners for the Half-Marathon Race. After the Opening Prayers and Warm-Up exercises, the Half-Marathon started at eactly 6:00 AM with almost 600 hundred runners. The 5K race started thirty minutes after the 21K race had left the starting area.

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I was able to talk to “Totoy” Santos, MiracleCello, and other runners/bloggers at the starting area. I was surprised to see an unprecedented number of runners from the civilian sector to include some foreigners (no Kenyans this time). I’ve seen a lot of runners who ran the 2008 Pasig River Marathon two weeks ago and the Condura 10K Run last week. I consider them as the real weekend “warriors” on road racing/running. 

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Runners would run along the streets inside Villamor Air Base for the first 1.5 kilometers before going out of the camp along Villamor Road leading the runners towards Fort Bonifacio area. I maintained an average pace of 5:15 minutes per kilometer for the first half of the race, drinking much water along the way in every two kilometers. I had to make my “pit (pee) stop” at Lawton Avenue before reaching Essensa in one of the big electric posts at Kilometer # 6. I was glad there were lots of bougainvilla plants to cover me..ha!ha!ha! I have to catch up with the other runners who left me with a good 50-meter distance, finally overtaking them at the uphill portion on the road beside Essensa.

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Running alone at the vicinity Essensa, which was Kilometer # 6 with a pace of 5:13 minutes per kilometer.

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Running with some of the participants at vicinity Market! Market on our way to the 10.5K turning-point and the sun was about to shine on us. 

I just maintained my pace all the way to the turning-point at the back of the S & R Store at the The Fort. I was really bit worried about the rising sun that runners could see once we are going back to the Market! Market! area. I thought it would bring more heat and discomfort to the runners but when we reached Lawton Avenue, the sunlight was already on our backs.

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I had the chance to pick-up some runners along the way and join them to maintain and later increase my pace. These guys are really good and consistent with their pacing.

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On my way back to the finish line at the vicinity Serendra.

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Upon reaching the last 4-Km marker, I knew I could break two hours barrier to finish the race. I was accompanied from Essensa by MSgt Illut, a legend of the early marathon races in the ’70s, and Capt Ferdie Espejo, my “lead man” in making sure that the race is well-planned and well-organized, up to the finish line. Thank you, guys! You have done a wonderful job!

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Finishing the Half-Marathon in 1:47:16 is my best PR time so far.

Congratulations to all the participants and finishers of the Half-Marathon & 5K Race! See you in the next road races.

The following were the data taken from my GF 305:

Total Distance—20.98 kms           Time—1:47:16 Hrs

Average Pace—5:15 mins/km      Average Speed—11.4 kms/hr

Maximum Speed—14.4 kms/hr   Total Calories—1,507 calories

Average HR—167 bpm                   Maximum HR—174 bpm

Total Ascent—592 meters             Total Descent—595 meters

D-1 Day: DND-AFP Gintong Pangarap Half-Marathon

On By kingofpotsIn Half-Marathon, Jogging, Races, RunningLeave a comment

08 March 2008

I arrived in Manila this morning confident that my officers, staff, and the different Special Service Unit representatives of the Major Services of the Armed Forces of the Phuilippnes have prepared the things that are needed in the conduct of the event. In my personal conversations with them, they assured me that there will be enough water stations along the way and water cups & water supply in every station.

As of this writing, we expect a total of 1,200 runners for the half-marathon and 5K run. Out of this, at least 500 runners will be running the half-marathon distance while an estimated of 700 runners will be running the 5K race. The Half-Marathon will start at 5:30 AM while the 5K race will start at 6:00 AM.

Water stations will be positioned at the start/finish line; at the turn-around point for the 5K run (near Bonifacio Naval Station, along Lawton Avenue); at vicinity Essensa, The Fort ; and at vicinity International School (near the 21K turn-around point). The Major Service Bands will be prepositioned at the vicinity of these water stations to provide music to the participants. The famous Philippine Marines Drum and Bugle Corps will display their marching drills while playing their musical instruments before the awarding ceremony.

In the Half-Marathon race, there will be medals awarded to the top five in each age category for the men and ladies and cash awards will be given to the top three overall of the men and ladies. In the 5K race, top three in the men & ladies overall will be awarded with cash prizes.

At the finish line, each finisher will receive their “Certificate of Achievement” and the packed breakfast food (boiled banana, hard-boiled egg, bottled water & pandesal).

I just finished signing 1,200 pieces of “Certificate of Achievement” for the finishers in tomorrow’s race.

My strategy? Stay relaxed and maintain a good running form and be able to finish the race in two hours and ten minutes (2:10:00).

Good luck and see you at the Starting Line.

Army Physical Fitness Test Challenge

On By kingofpotsIn Running, Sports Program4 Comments

This is a sports event that I introduced when I was the Assistant Chief of Staff for Training and Education, G-8, of the Philippine Army in 2000. Being the overall head for Training and Education for the Philippine Army, I strictly implemented the Commanding General’s Policy of the Philippine Army on the implementation of the Philippine Army Physical Fitness to all its Officers and Enlisted Men for them to pass the standards set forth according to one’s age.

This Physical Fitness Test consists of Push-Ups, Sit-Ups, and 2-Mile Run which is done in that order in one session with at least 15 minutes of rest in between event/exercise. The Push-ups and Sit-Ups have a time duration of performance of 2 minutes which means that you have to make your repetitions within 2 minutes. There is a Table of Reference for the number of repetitions for the push-ups & sit-ups and time of finish in the 2-mile run that correspond/equivalent to a certain rating or grade. The passing rating/grade is 70% depending on one’s age. (The older the person is, the lesser number of repetitons needed to pass the push-ups & sit-ups, and lesser time to finish the 2-mile run). This test is done on a quarterly basis. For officers who fail or did not take the test, they will be reprimanded, not considered for promotion, not considered for local & foreign schoolings, not considered for “commander” positions, and they will undergo physical fitness improvement classes & duties. For enlisted personnel who fails or did not take the test, they will be demoted to lower ranks and undergo physical fitness classes & duties.

Later, I thought of making this an sports event as part of the Month’s long celebration of the Philippine Army’s Foundation Anniversary during the month of March. I got this idea when I came across a sports event in San Diego, California which was dubbed as “Navy Seals Fitness Challenge” when I was visiting my family in Los Angeles in the summer of 1999. The sports event consisted of five events—swimming, push-ups, pull-ups, sit-ups, and running.

My “shop” in the Philippine Army Headquarters came up with the “mechanics” of translating our Physical Fitness Test into what is now called the “Army Physical Fitness Challenge”. Every repetition of the Push-Ups and Sit-ups corresponds to a certain point and the time of finish in the 2-mile run corresponds also to a number of points. The higher the number of accumulated points from these three events, the better chances for a participant to land on the top list. There are age categories on this event and a separate awards for the male and female groups. It’s inaugural event started on the PA Anniversary in March 2000. Since then, it became a hit and a success that even national athletes and civilians started to join the said event.

At present, the 8th Annual Army Physical Fitness Challenge will be held o/a 6:00 AM of 13 March 2008 (next Thursday) at the Hqs Philippine Army Grandstand, Fort Bonifacio, Taguig City. For particulars, contact PA Gymnasium or Special Service Unit, PA in Fort Bonifacio. 

Everybody is invited to join and experience this event. Minimal participating fee is required.

If you want to test yourself on the Army Physical Fitness Test, please click here.

Note: I’ve been a consistent Gold Medal Physical Fitness Medal/Badge Awardee (100% rating) for the past 10 years.

Lydiard’s Training For Marathon # 2

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

Excerpts from Arthur Lydiard’s Athletic Training by Arthur Lydiard; A Guide to the Brooks/American Track & Field; & Lydiard Running Lecture Tour in 1999. 

The Actual Schedule

Please note that it is wise to run supplementary miles at an easy pace, as many as you can, in addition to the schedules presented here. This will help you maintain good general condition and allow you to recover from training sessions more easily. Even 15 minutes is of value.Training should be done over all types of surfaces and trial runs over courses similar to that to be raced over. Training should also be applied in volume according to age and condition.Regular running on hills will help you in developing and maintaining your speed. Try to fit in some hill springing, uphill running or bounding with a driving action, and some steep hill or step running whenever you can, but don’t overdo it.

The schedules are only for guidance. They give a balanced method of training for a specific event, but think of them as a flexible guideline, allowing for age and general conditioning. Study your reactions to the training from day to day and if you feel stale or suffer from any soreness, allow time for recovery.Never do speed training when your muscles are sore or you are feeling tired. Just jog easily, regardless of what is on the schedule for that days training. You can never harm yourself by jogging and it will usually help to overcome the soreness or tiredness. 

Fast training can lead to injury and will certainly only make you more tired.Don’t race your training, except when full efforts are called for on the schedule Run strongly and easily ineffort, always keeping something in reserve. As you feel improvement, gradually increase your training tempo, but never use t Continue reading “Lydiard’s Training For Marathon # 2” →

Lessons Learned: 2008 Condura 10K Run

On By kingofpotsIn Insights, Jogging, RunningLeave a comment

1.  Stay Relaxed and Comfortable—A week before the race, I ran the 2008 Pasig River Marathon and the day before this race, I had a recovery run of 10 kilometers or 6.2 miles which I completed in 57 + minutes. My strategy in this race was to stay relaxed and comfortable and improve on my running form, starting slowly on the first 2 kilometers and hopefully, picking up my pace on my way back to the finish line from the turn-around point. I did not think of breaking the 50-minute time before the race, but instead, just for me to enjoy the run. But I started to pick-up my pace at the approach of the Kalayaan Flyover and maintained my 5:30 min/km pace. I guess, I love running on hills! From the 5-Km point, I increased my pace from 4:30-5:00 min/km pace up to the finish line. However, I was overtaken by 3 “triathletes” on the last 2 kilometers who are at least 20 years younger than me. I gave them the pleasure of finishing ahead of me and hope to beat them in my future races.

2.  Inspiration—I was inspired to run this race because I could see signs of an orderly, well-planned, and well-organized road race from the race packet I received days before race day and during the check-in processing of runners. Entry of runners in the starting area were distinct and separated from one another—10K runners were received near the starting line; the 5K runners were received at the middle of the starting area; and the 3K runners were received at the back of the starting area. What inspired me most are the kilometer markings every kilometer, bottled water in water stations in every 2.5 kilometers and the absence of any vehicle along the route of the race.

3.  Running “Boom”—I strongly believe that there is now a running “boom” in the country where all sectors of the society, youths, professionals, and the senior citizens are participating weekend road races. I am happy to see that people are becoming aware of their health and body fitness. I have observed also that there are so many running clubs in Metro Manila and from other provinces in the country.

4.  Corporate Involvement in Physical Fitness and Conservation of the Environment—Business corporations and other private entities greatly contribute in sports and physical fitness awareness to the people. Aside from physical fitness, these corporations have also their corporate social responsibility to help preserve our environment. Condura’s effort is very commendable and I hope that other business entities and private corporations should also take this direction to bring or “payback” something to the society and environment.

5.  Running Celebrity—A lot of people talked and approached me while I was at the starting area, during the race, and after the race. This website/blog is making me a celebrity! Ha! Ha! Ha! Joy Maddela of the 2008 Pasig River Marathon approached me and extended her thanks of the things I wrote about the said race. Joy, if you want to publish my post, you have my approval. By the way, all my posts here are for public consumption. To my co-runners and blog friends, consider me as a private citizen (as I don’t run with my security detail) when you see me in a road race, don’t call me “Sir” or “General”, just simply call me “Bald Runner”.

6.  Running Fashion—“Who says that running is not an expensive sport?” I just bought my singlet and shorts from New Balance at Shangrila Mall two days before race day and it is becoming a habit to buy a new running attire every time I join a road race. Well, that is the price I have to pay for being a celebrity in the running community!..Ha! Ha! Ha!

Note: My overall rating/grade for the conduct of the 2008 Condura Run—97%

“1,000-Kilometer” Club

On By kingofpotsIn Jogging, Running16 Comments

When I was a student-officer in the Infantry School, Fort Benning, Georgia, USA from Oct 1983 to May 1984, I came across a “500-Mile” Club. Everybody was free to join the club. All you had to do was to follow the rules and regulations/instructions. Every member should be able to run 500 miles by logging on a chart where your name is printed. There were designated routes where the correct distance was measured in miles. “Honor System” was involved in registering the number of miles a member ran for a day.

After the EDSA Revolt in 1986, I was assigned in the Philippine Military Academy as its Intelligence Officer. In order to promote physical fitness to my officers and men who were engaged in smoking, gambling and drinking liquor in their free time, I introduced the “1,000-Kilometer” Club where everybody should be able to run the said distance with corresponding prize/s every time a person finished an increment of 100 kilometers. It was a successful running program that made us a strong running team in road races in the late ’80s.

The prize ranges from athletic socks, headbands, baseball/runner’s caps, running shorts, singlets, T-shirts, sports attire, free tickets to a movie, free food/dinner/lunch, and the ultimate prize for running the target/goal of 1,000K was a brand-new running shoes. Aside from being a strong running team, my “boys” became more healthy, fit, family-centered, and never tempted to smoke, gamble, and drink intoxicating liquor again.

When I visited PMA last month, one of my “boys” who is retired already, reminded me of this running program when he told me that we were running from Baguio City to San Fabian, Pangasinan via Marcos Road and from Bauang, La Union to Baguio City via Naguilian Road on different occassions as part of our “1,000K” Club.

Starting last Saturday, 01 March 2008, I’ve started my membership with my own “1,000K” Club! 

D-4 Day: DND-AFP Gintong Pangarap Half-Marathon

On By kingofpotsIn Half-Marathon, Jogging, Races, Running12 Comments

05 March 2008

As of this date, there are already 700 registered runners from the AFP’s Major Services who will participate in the Half-Marathon and 5K run. On the civilian side, there are already 351 registered runners, of which 180 of them will be running the half-marathon and the rest will be running the 5K race. My staff & organizers expect to have at least a total of 1,200 runners with almost 300-400 runners participating the Half-Marathon distance.

It is unfortunate that this Sunday’s Half-Marathon race will be held on the same day with Senator Pia Cayetano’s “Pinay In Action Race” at The Fort and we expect that most of the civilian women runners will be absent in our Half-Marathon & 5K race.

The DND-AFP Gintong Pangarap Half-Marathon race will start at exactly 5:30 AM on Sunday at the Grandstand of the Villamor Air Base and the route goes all the way to the Philipine Public Safety College (near the International School), passing along Lawton Avenue in Fort Bonifacio towards The Fort Complex and back to Villamor Air Base.

I will be joining the runners in the Half-Marathon race. Hope to see you there!