06 May 2008
Yesterday morning, I planned to have a long run but I woke up late and felt tired from the Runnex@25 10K race. Instead, I took my time fixing my things as I am preparing to vacate my quarters at least 60 days after my retirement date, which is 17 May 2008. I am still authorized to stay in that government quarters up to 17 July 2008 but I opted to leave and turn-over the keys to the new occupants before the end of this month.
While I was at the airport waiting for my flight back to Iloilo City, I posted the pictures which my staff took after the 10K run at UP Diliman and I was able to upload all the pictures very fast because of the nice and reliable Internet connection at the PAL Centennial Airport.
As planned, I had my 20+K long run inside my camp in Jamindan. I made some additional distance on my usual routes (4K loop/2-mile loop) and added more hills to my workout. I started at 6:34 AM and the sun was already shining hot but most of the roads were still covered by the shadows of tall trees planted along the roads. Some portions of the route are still cold and some are starting to build some heat. After running for three kilometers, my sweat was already dripping to my socks and shoes.
I had to make a water stop every 5 kilometers, drinking at least a glassful of water. My run was a consistent slow run and I felt that I was able to recover and gain more strength after last week’s rest & recovery and tapering mode. I did not notice that I was already running for about 2 hours and reaching my distance to 20 kilometers. Well, I have to stop and I don’t want to miss my breakfast and at the same time delay the things that I have to do in my office.
This afternoon, I will start my “last visit” to my subordinate commands and units; to my commanders and officers; and my soldiers in the battalions and companies in Panay, Negros, and Cebu Islands before I finally retire from the active military service. Hopefully, I will be able to “run” some distances while I am on this trip and post some of my “running” pictures on this blog. I will keep you posted, guys!
These were the data registered in my GF 305 in this morning’s run:
Distance—20.7 kms Time—2:11:15 hours
Average Pace—6:20 mins/km Average Speed—9.5 kms/hr
Maximum Speed—14.2 kms/hr Total Calories—1,507 cal
Average HR—153 bpm Maximum HR—165
Total Ascent—1,023 meters Total Descent—1,055 meters
Music—Earth, Wind & Fire; Flyleaf; Hoobastank
Shoes—ASICS Gel-1120
Bald Runner 
I was supposed to do a 3 hour run today but fell asleep late. Plus, my alarm didnt go off too. Buti ka pa BR, I should get out later for a min of 2 hrs. : )
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Br,
Im steadily losing weight already. From 182 a month ago, I just weighed in this morning at 169 lbs! 2 months to go, hopefully I can achieve my ideal running weight based on the computation you posted months back. Kayo sir, mukhang losing na din ah. It really helps to be light in running.
The minimum for those who want to use lightweight racer shoes is 165 lbs. Any heavier would mean making the shoe last a little shorter than usual. But then again, that depends on mileage you put in . Pero kung mahilig kayo sa sapatos, di yan problema. ehem ehem
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mark, i was supposed to have my long run yesterday (monday) in order to increase my mileage this week. so i had to do it today and evaluate the result of my rest & recovery last week. it appears i am becoming stronger..hehehe..yup, i am 142-144 lbs already and I promised myself to go back to the gym after my retirement not unless i’ll be busy supervising some repairs in my house in laoag city and enjoy the golf course, sea and the beaches there.
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mark, btw, for those shoes that i have? i told you that i am trying to condition myself to experience the ultra M someday and i could use all the shoes that i have right now for training and for the actual race. i am serious! as of now, i am thinking of running from jamindan to roxas city, a distance of 58 kilometers before i finally leave my command. i still have 11 days to go!
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Wow, that should be a long run but its doable for Br. Fig newtons (available at the supermarket) are small and can easily be brought along. I read that 4 of these should be enough per hour. What’s your nutrition plan? I’ve been experimenting with Propel. Its easily taken in and just has enough carbs to get you thru. A 500 ml bottle is only 15.50 in SM Hypermarket. Pocari is just too sweat imho, good for post run though.
I think the average runner in the US buys 7 pairs a year. Dito, I have no idea. It depends on the purpose. Averaging 200 plus kilometers a month should break down any shoe in a matter of months.
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mark, Ensure, Gatorade & lots of water! and maybe lots of cheese!
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mark, and lots of boiled banana and eggs! my favorite snacks at the golf course!
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Whats the advantage of boiled banana (saba yun sir di ba) over the regular banana? Propel is also made by Gatorade, try mo mas mura din. Its not as sweet, doesn’t linger in the stomach.
Some swear by peanut butter. Any info on this?
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Hey, I take Propel too! They almost have the same components as the usual Gatorade… with less flavoring and coloring, and yup, it’s a whole lot cheaper! It contains some Vitamin B complexes too…
With the peanut butter, I usually take it after runs, since 1 serving (w/c is 2 tablespoons) contains as much as 10 g of protein, and adequate amounts of carbs and sodium. Tastes great on bread, and when smeared on a banana…
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mark, i think the boiled banana has more starch which means more carbo than the ripe banana (source of potassium) and stays longer in the stomach. yup, i’ve tried Propel and it has a better taste than Gatorade and the bottle is nice, too! peanut butter? according to a junior officer who has gout, i can take a little but not much because peanut belongs to legumes which are high in uric acid. when i was active in my gym workouts, i eat a lot of peanut butter w/ hot pandesal.
loony, propel is nice alternative for gatorade and it tastes good. i am still experimenting on the effect of peanut butter now that i’ve found out that i have a high reading of my uric acid. thanks for the info.
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Not everyone who has high uric acid develop gout… but it is a risk factor. I suggest you avoid or control your intake of nuts, beans (including monggo), and if your fond of them innards (isaw, papaitan) and other internal organs (ingredients of igado). Because gouty arthritis is very debilitating… especially for a runner…
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loony, yup! i’ve been extra careful with my diet since i discovered that i have gout/arthritis. thanks!
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