Month: May 2008

Lessons Learned: Runnex@25

On By kingofpotsIn Insights, Jogging, Races, Running7 Comments

1) Murphy’s Law—If you think you have prepared for everything as planned, there is always a time that things will somehow go wrong. I wasn’t able to use my Nathan Water Belt because there was something wrong with the strap. It was not a factory defect but I made some adjustments with the strap on my own and the slight adjustment I made needs to be fixed and I needed more time to do it. So, I decided not to use it and instead opted to carry with me a bottled water and “inserted” it on my back, tucked in with my running shorts during the road race.

My Samsung MP3 suddenly stopped and turned off by itself. I tried to put it on but it later stopped. I knew I had it fully charged the night before the race. I was glad I was still at the Starting Area when my MP3 was not working. I had to remove my MP3 and handed it over to my staff. Surprisingly, my MP3 does not have any problems when I am using it in my running workouts in Jamindan or in Manila.

2) With or Without Music?—I had observed that having a music played on my ears while running gave me the “boost” to make my pace faster. Without music on this race made my time a little slower from my target goal.

3) Rest & Recovery—At least 5-6 days before the race, I thought of decreasing my mileage for the week and try to rest and recover from the running workouts and road races I joined after finishing the Pasig River International Marathon last 24 February. I observed that the results of the rest & recovery/tapering period did not take effect during the day of the race but on the days after the Runnex@25 10K Run. On the week after this race, I was able to increase my mileage and ran easily without much effort.

4) Speed Runs—I need to have more “speed runs”/interval training on the oval track and force my body to its limits. But this is only attainable if I have already enough strength and endurance built from my foundation training.

5) Runner’s Fashion—The Nike Sports Pro Kit that I used was nice-looking and comfortable to the body. The “NIKE Air Zoom Explosion Road 2” running shoes that I wore was my first time to use it directly to a road race without any “break-in”. It was a light racer shoe which has some protruding studs on the midsole that forced me to run on my toes. I am highly recommending this shoes to the younger and faster runners.

Another LSD @ The Fort

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

6:26 AM 10 May 2008

*** I posted this story early Sunday morning but it got lost while WordPress was having its “Service Maintenance”.

It was Saturday and in my training and preparation for a road race, I usually do not run on the day before the day of the race. However, this day was an exception as I finally decided to take a long run in order to slowly increase my mileage for the week. I started my run at the vicinity of the old Gate 1 of Fort Bonifacio and took the road that leads to the International School and Market! Market!. From South of Market (SOMA), I proceeded to the US Cemetery Circle and made two rounds around it before going towards Lawton Avenue. I turned right at the newly-completed Robinson’s Condo and proceeded towards Essensa and then to Pacific Plaza. I passed by McDonalds and then to Jollibee-St Luke’s Hospital and took the road at the back of Price Smart and back to where I started. This is an extended 1st loop of the 4th Global City Run. I registered a distance of 7 kilometers at this point.

I did another loop which was the smaller loop of the 4th Global City Run and while I was to complete one round of the Bonifacio High Street (BHS) big loop, I met Bards aka Banana Running and Harry. At this point, my GF 305 registered 13.4 kilometers. We ran together for one round of the big loop and Bards asked if I joined the Active Fitness Fun Run which was held that morning. Later, we talked about building foundation/base in running to prevent injuries, Bards’ new Newton Running shoes, and incoming road races to join. When we were about to complete one round, somebody shouted/greeted me from a moving car along the road. It was Annalene (“Annalene’sStory”)! I was trying to recall her name and wanted to shout at her, too but I was distracted by the music I was hearing in my MP3 and the conversation I was having with Bards. Anyway, I just waved my hands to Annalene to acknowledge her greetings.

After running one big loop at BHS with Bards & Harry, they decided to call it a day and proceeded to the parking area. it was nice running while talking to Bards& Harry. I did another round along the big loop and decided to stop and visit the Active Fitness Expo Booths. I met Taki & friends inside the Expo and we talked about shoes, running kits, and “1,000 Km Club” and later we had some picture-taking. Taki & friends participated in the Active Fitness Fun Run.

From the Expo Booth, I resumed my running towards MC Home Depot and then turn left towards Jollibee and then left towards McDonalds/One McKinley. It was too hot already and just maintained my jogging along Lawton Avenue and later reached my quarters at Fort Bonifacio. The following data registered in my GF 305:

Distance—18.0 kms             Time—1:48:15 hours

Average Pace—6:10 mins/km      Average Speed—9.8 kms/hr

Maximum Speed—19 kms/hr      Total Calories—1,253 cal

Average HR—153 bpm                 Maximum HR—164 bpm

Total Ascent—905 meters           Total Descent—890 meters

Music—Bob Marley; Bon Jovi; Dave Matthews Band

Running Shoes—ASICS Gel-Kayano 13

Pictures @ 2nd Champion Run

On By kingofpotsIn Jogging, Pictures, Races, Running12 Comments

6:00 AM 11 May 2008 @ The Marikina Riverbanks

The following pictures were taken before and during the 2nd Champion Road Race (Run Along Marikina River):

Eric aka Passion Runner and Jo aka The Loony Runner with me few minutes before the start of the race.

After a very slow pace at the start, I was trying to regain the lost time where the road/path was wider by increasing my pace. This was the halfway point where I overtook some of the police trainees and other regular weekend runners.

I was wearing a Mizuno Running Kit which was very comfortable and light. The running shorts did not give me any problems with my groin and inner upper legs. I was using my old reliable ASICS Gel-Cumulus 8 as my running shoes.

This picture was taken 400 meters away from the Finish Line and I was increasing my pace and found out from my GF 305 that I was about to reach 11.0-kilometer mark. I finished the race in 57:05 minutes (Official time results at www.runrio.com). I was surprised about the distance as I was not able to hear the announcements from Coach Rio before the start of the race. I was busy doing my warm-up jogging at the rear area, far away from the Starting Area.

2nd Champion “Long & Narrow” Road Race

On By kingofpotsIn Insights, Jogging, Races, Running8 Comments

6:00 AM 11 May 2008 @ Marikina Riverbanks

I thought the 2nd Champion Run Along Marikina Road Race starts at the usual place where the Pasig River International Marathon started last February. My driver, together with a cyclist, had to ask the actual location of the starting area from a Security Guard at the Mall located at the Marikina Riverbank Shopping Center. With the cyclist ahead of us towards the starting are, my staff was able to reach the place at least 45 minutes before the start of the race.

While having my warm-up and slow jogging, I saw The Loony Runner and Passion Runner and we had a brief chat and later some picture-taking way back/rear from the starting area. We continued our stretching and slow jog/warm-up until I was already sweating profusely. Later on, we heard that it was 20 seconds before the starting time.

At exactly 6:00 AM, the race director, Coach Rio, made the countdown from 10 to 1 and shouted “Go” and the race started. It took me at least 10 seconds to finally cross the starting line as lots of runners from the PNP and other AFP units added to the usual weekend “road warriors” that I see during road races.

In my first 3 kilometers, my pace was very slow as the running crowd was still packed from shoulder to shoulder as the concrete road was too narrow! Aside form the road being narrow along the riverbank of Pasig River, other walkers and members of the populace would leisurely walk along with the runners and some also would walk counter with the direction of the race. This is compounded by weekend bikers and cyclists who compete with the limited space along the narrow cemented road. Some of the faster runners would run along the unpaved sides of the road just to be able to overtake other runners and find a space where they could maintain their pace. I saw Taki and running mate overtook me at the 2.5-Km mark using the unpaved sides of the road.

The runners were against the glare of the rising sun on the first 3 kilometers and I was glad I was already using my sunglasses. For the next 5 kilometers after we crossed to the other side of the river, the sun was already on our backs but as we crossed again the river to return to the other side of the river and ultimately to the finish line, the heat of the sun was already towards us. The Loony Runner overtook me at the 5-6 Km mark and he is making a lot of improvement as seen from his pace but I later saw him slowed down on the last few meters before the finish line. I guess, we were thinking the same that something was wrong with the 10 Km road race.

As I passed the 8-Km mark, I noticed that something was wrong and the elapsed time I am getting from GF 305 was 8 minutes from my finish time on last Sunday’s Runnex@25 10K Run. It appears that my pace was slower this time and I just thought that I just consider this race as my tempo run for the week. Once I crossed the river for the last 1 km, I noticed that my watch had registered more than the time I had last week. This is where I saw The Loony Runner way infront of me to have slowed down and maybe he was thinking that that the race is longer than the expected 10K run.

I tried to increase my pace and overtook some of the runners and the PNP guys as I approached the finish line. I could here Coach Rio announcing my arrival as the “Bald Runner” and shouts coming both sides of the finish line and chute. After I crossed the finish line and while walking along the chute, my GF 305 registered an unofficial time of 57:03 minutes (what?) and I was surprised to see that the distance registered was 11.0 kilometers!

As I walked back to my car, some of the runners would approach me and have their pictures taken with me! That is the prize I have to pay for being the Bald Runner! I saw Taki as I got nearer to my car and he was telling me that his GF registered 11.0K and it was a nice “long run” with those narrow path. He told me that he has new PR best time for a 11K Race! His friends were eating doughnuts and they offered me one but I declined. Maybe, next time I will accept the offer but make it two pieces, Taki!..hahaha!

As I saw the other runners approaching the Finish Line, I started clapping my hands and cheering them, shouting, “Looking Good, it’s your last 200 meters to the Finish Line..You Can Make It”. For those who were walking, I encouraged them to jog and said, “Keep on Jogging. The Finish Line is 200 meters away. You have to improve your finish time”. Actually, I was having my post-run stretching and letting my sweat drip from my running kit while clapping my hands and cheering the runners. I cheered  JunC, Lito, Passion Runner, RunMd, Hubert, the other Senior Runners and the Friends of BaldRunner! Congratulations, Guys!

Congratulations to all the Finishers and congratulations, too to Coach Rio! Excellent job!

It was a nice “long and narrow” run. I will post the pictures on this run next time.

My Last Visit To My Men

On By kingofpotsIn Insights, Pictures, RunningLeave a comment

Whenever a Commander visits his units or commands under him, there is a “protocol” to be followed as part of the customs and traditions of the military service. The “protocol” consists of the following: (1) arrival honors; (2) introduction of the officers and key soldiers of the command; (3) presentation of briefing to the Commander on the prevailing situation in the area; (4) snacks or lunch while having  an informal talks with the officers and ranking soldiers; (5) giving of souvenirs/gifts/mementos to me; (6) talk to the men and get feedback from the soldiers; and (7) departure honors.

Since this visit was my last visit to the units under me and I had been regularly visiting them for the past one year and two months, I entirely changed the “protocol” and shortened the activities. I directed the commanders of the units I was scheduled to visit to remove/dispense with the arrival and departure honors; there will be no briefings; and lesser preparation in food (only native chicken tinola & pinakbet/vegetables) to be served; and no gifts to be given to me. Instead, I told them to prepare to have a group picture with me before I leave their respective camps.

So, the “drill” to my visits consisted of introduction to the officers and key enlisted personnel; talk to the men & feedback from the men; a brief inspection of the facilities (I usually visit their bathrooms/comfort rooms to gauge the degree of cleanliness & orderliness of the unit); lunch/snacks; and picture-taking with the officers & men (with headgear and without a headgear!). It is in my Talk To The Men that I tell the soldiers the accomplishments and gains they had done during my stint as their Commander in our fight against insurgency in the area and personally thank them for their efforts and unstinted support to accomplish our mission in the area. Lastly, I challenge them to do some more and support the programs of the government and maintain the highest degree of discipline that makes the individual soldier distinct from other institutions of the government.

The following were some of the pictures taken during my last visit to my units in Panay & Negros Islands:

Before leaving the camp where I visited my troops, I see to it that there is always a group picture with them, with headgear and without headgear! These are my officers and men in Panay Island stationed in Dingle, Iloilo.

Sometimes, I asked to be briefed by looking at the pictures displayed as one enters the office of a command. The pictures show the activities being conducted by the soldiers to solve the problem of insurgency in the area, from combat operations to civic-military operations and development programs. Yes, the members of the Philippine Army are ACHIEVERS! 

One of “Talk To The Men” sessions during my last visit. I was talking with my men in Tanjay, Negros Oriental.

The Battalion Commander usually introduces his officers and key enlisted personnel immediately after my arrival in the camp.

 Another “Talk To The Men” with the Officers and Men of one of the Battalions deployed in Siaton, negros Oriental. This Battalion was instrumental in the clearing of the whole Bohol Province from the insurgents.

These are the young officers and soldiers who cleared Bohol Province and had been in Negros Oriental for the past one month and they are on the right track to clear another guerrilla front by the end of June 2008. 

These are the officers who are leading our Philippine Army troops in Negros Occidental. The officer in black beret is the Commanding Officer of the Scout Ranger Battalion operating in the Central Part of Negros Island.

Another “Talk To The Men” to the Officers & Men deployed in Central & Northern Parts of Negros Occidental. 

I am the “slimmest” and the “youngest-looking” among my officers and soldiers! Ha! Ha! Ha! 

Another Evening Run @ Jamindan

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

5:50 PM 08 May 2008

Once I arrived in Iloilo City after coming from Bacolod City after noontime, heavy rains poured over as I disembarked from the Weesam Fastcraft. After a brief lunch at the Army Transient Facility in Iloilo City, I decided to return to Jamindan after my “appointments” with the Governor of Iloilo and the President of the CBCP, Bishop Angel Lagdameo did not push through because of their inability to be in the area.

I was surprised that the crew and staff of the Weesam Fastcraft that travels from Iloilo to Bacolod and back recognized me and they smiled at me. They told me that they were the same guys/crew that were travelling along the Zamboanga City to Basilan and Zamboanga City to Pagadian City routes when I was the Task Force Commander in Zamboanga City in 2000-2001. It was nice renewing acquiantances with these hard-working crews of Weesam Fastcraft.

I arrived in Jamindan at 5:00 PM and the weather here was good and the sun was shining. There was no rains as compared to the weather situation in Iloilo City. After fixing my things and talking/giving instructions with my staff, I prepared for my running kit and I was on the the roads of my camp in Jamindan at 5:50 PM.

Sleeping and taking a nap during my trips from Bacolod to Iloilo and then for the 2 1/2-hour road trip from Iloilo City to Jamindan gave me time to rest & recover and had the strength to have another slow distance run around the camp before the end of the day.

This particular run was a slow one and really had my time looking around the camp and trying to absorb into my mind the views around as I pass every part of the road. Nine (9) days to go before retirement and I will be leaving this place where most of my running workouts were held since I revived my love in running. I will be missing this place after my retirement.

The following were the data that registered in my GF 305:

Distance—13.11 kms            Time—1:30:15 hours

Average Pace—6:52 mins/km       Average Speed—8.7 kms/hr

Maximum Speed—11.6 kms/hr    Total Calories—952 cal

Average HR—135 bpm                  Maximum HR—154 bpm

Total Ascent—481 meters           Total Descent—482 meters

Music—Led Zeppelin

Running Shoes—ASICS Gel-1120

After shower, dinner, and talking to my Chief of Staff, I had another session of “hard massage” with my legs. The massage was a nice one which was done by one of my soldiers and made me relaxed and sleepy. The massage was not free! I paid a “tip” to the soldier.

This day was a very long and tiring day. Tomorrow will be another rest & recovery day.

Panaad Sports Complex

On By kingofpotsIn Jogging, Pictures, Runners' Training, Running2 Comments

5:03 AM 08 May 2008

Whenever I visit my troops in Negros Island, I always stay in our Army Transient Facility (ATF) which is located inside the Government Center in Panaad District, Bacolod City. About 50 meters from the ATF is the Panaad Sports Complex which has an oval track.

This morning, it was my first time to see and run along the oval track of the said sports complex. I was surprised to see that the oval track is not fully maintained and many portions of the tartan oval had been cut to remove the “bubbles” making the oval track as if there so many potholes.

I started my run at 5:03 AM from a slow warm-up jog from the ATF to the Oval Track. Once I hit the track, I was already on my “speed” mode. I did some interval training runs with the distance of 200 meters and a recovery run of another 200 meters. Basically, I had a speed burst of 200 meters and reduce my pace in the next 200 meters in every round until I finished 25 times around the oval. I did not register my lap time in every 200 meters.

I finished and covered a distance of 10.5 kms with a time of 51:50 minutes. I did not feel any tightness in my breathing or sore/pain on my legs. I slowly had my cool-down routine, jogging two rounds on the oval and later had my stretching exercises. I wanted to run some more and be able to run at least 15 kms for the day but I had a schedule to follow. I have yet to visit another Brigade Headquarters for a Talk to the Men and Breakfast with my Officers.

These were the readings from GF 305 and pictures taken by my staff while I was running at the said Sports Complex:

Distance—10.5 kms                      Time—51:50 mins

Average Pace—5:10 mins/km       Average Speed—11.6 kms/hr

Maximum Speed—16.1 kms/hr    Total Calories—735 cal

Music—Hoobastank & Foo Foo Fighters

Running Shoes—ASICS Gel-1120

I was informed by my security escorts from Negros Island that the facility is almost 15 years old and the oval needs to be repaired. This is one of the Sports Complex in Bacolod City. There are other two oval tracks available within the city.

I hope this place will be repaired soon. I usually start my speed run from this part of the oval track and end at the other side (one-half of the oval) and have my recovery run at a slower pace for the next half of the track. If not for the “potholes” on the track, I could had registered a faster time and pace with my speed runs.

I started very early and I was alone at the track. After thirty minutes, local residents and soccer players started to arrive in the area. Before I ended my workout, the oval track was already full of slow joggers and walkers.

On The Road

On By kingofpotsIn Insights, Jogging, Running8 Comments

Practically, I was on the sea and on the road of Negros Island the whole day yesterday. It was a very tiring day for me travelling from Iloilo City by fastcraft to Bacolod City after breakfast and travelling all the way to Tanjay, Negros Oriental, crossing the Mabinay Mountains, and finally reaching the Municipality of Siaton, Negros Oriental where my farthest Battalion in southern Negros is located.

I visited a Brigade Headquarters in Tanjay and had lunch and had a chance to talk to my officers and men, bidding them farewell from the service. In Siaton, I was able to talk to the officers and men of a Battalion for more than 30 minutes, congratulating them for a job well done in dismantling the Guerrilla Front of the insurgents in Bohol Province and encouraging them to do the same for the province of Negros Oriental before the end of this year. Due to their diligence and patience to work with the local government officials, tourism is now thriving and in progress in Bohol surpassing the tourism in Cebu. I can categorically say that tourists are now safe in Bohol. Bohol is one of the best destinations for tourists.

From Siaton back to Bacolod City was a long trip. Departing from Siaton at 3:30PM, and after a dinner-stop at Kabankalan, Negros Occidental, we were able to reach Bacolod City at 11:00PM.

There was no run for the day and it was a tiring one for travelling by land almost the whole day.

I immediately went to bed and planned to have an early morning run tomorrow in Bacolod City.

Critique: Runnex@25

On By kingofpotsIn Insights, Jogging, Races, Running2 Comments

So far, this is one of the most organized road race that I had joined/participated since I started and revived my running since November of last year. I was impressed due to the following reasons:

1) Road Race Organizer and a Runner—This is the advantage of being a runner and at the same time the road race organizer. A road organizer must be able to act or fill in the shoes of a runner for him to know the needs and feelings/things in the mind of a runner while he/she is running a race. Coach Rio knows all of these and I really appreciate what he is doing to improve or upgrade the level of road competition management in the country. How I wish more of these kind of road races, properly advertised and known, be brought to the awareness of our neighboring countries and make them part of the tourism program of the goverment. Has anybody thought of having a road race in those many “festivals” that we conduct in almost all the provinces in the country? 

2) Publication of “Reliable” Official Results—I really salute and commend Coach Rio for the very fast publication of the results few hours after the race. I guess, that was at least 12 hours after the race. I emphasized the word “reliable” because there was no discrepancy from the readings I got from the digital clock at the side of the finish line and the readings from my GF 305 when I crossed the line and as compared from the published official results. I know this will be later improved once we will be using an individual “timing chip” making the results faster to be published.

3) Registration & Race Packets—The registration is very efficient and the race packet is complete. At last, I have a finisher’s singlet for the race that is well-fitted on me. And the design is very nice.

4) Punctual Time of Start—I am very particular and observant on time. I am a punctual person and it had been a habit to be in the place of activity at least 30 minutes before the scheduled activity. The race started on time and the staggered system of releasing the 10K runners from the other distance-runners made the road race very orderly.

5) Nice Venue for Running—UP Diliman Campus is a perfect place for running because of the asphalt/smooth concreted roads and shades brought by the century-old trees. But what I don’t like in the campus are those weekend joggers/runners and cyclists who mix with the road racers and sometimes run counter with the flow or direction of the road race. During this race, I nearly bumped a mother and child running on the opposite direction towards my direction on the last curve towards the finish line. Sometimes other runners would pass over me and try to distract my concentration on the last hundred meters from the finish line only to find out later that such runner is not a registered runner in the race but a weekend runner!

6) Excellent Service Support System—What can I say? From portalets to water stations, from marshalls to security police and guards and other basic needs to a runner were there. Except for the absence of kilometer markings and lots of trash bins/bags for the empty water bottles and other trash that were littered on the sidewalk and lawns of the UP Campus.

On the negative side, the distance in the 10K run was not accurate but the discrepancy was very minimal. I hope this will be corrected with some minor adjustments.

Overall Rating—99.9%

Congratulations to Coach Rio!

Back On Training

On By kingofpotsIn Jogging, Runners' Training, Running12 Comments

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