Month: November 2008

Reminder: To The “Hardcore Group” & Future Fast Runners

On By kingofpotsIn Insights, Jogging, Runners' Training, Running8 Comments

The “Free” Speed Training at the ULTRA Oval Track will start this afternoon at 5:30 PM and it will be followed with another one tomorrow at the same time and next Friday afternoon. Henceforth, this speed training will be done on the said days and time on a regular basis.

The speed training requires each runner to report in their running attire (leave your Ipods at home!). Each runner will be given a “diagnostic test” to determine your level of competency in running. Of course, you will be told to run at your race pace for a certain period of time. Capt Espejo will start from there out from the results of this test. For you to hear his instructions while you are running, again, you have to leave your Ipod at home. Aside from the instructions, Coach Salazar will remind you to hear the sound of your feet/shoes everytime they hit the ground/track.

For the other runners, you will learn also the technique of drinking of water from those cups while running. Your mentors will provide you with drinking water during the training.

Remember, our training is “low-tech”—no computers, no screens, no LCD projector, no Public Address System, & no comfortable chairs (you will be seating on the bleachers or on the track). This is a “personalized” training and your workout will be different from the other runners. That’s the reason why you are called “The Hardcores” or the “Road Warriors”.

Good luck! Lastly, this is FREE!!!

Pictures @ 2008 NB Power Race

On By kingofpotsIn Insights, Jogging, Pictures, Races, Running4 Comments

 

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Capt Espejo on his way back to the Finish Line in the 10K race.

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Wayne aka SFrunner trying to catch up with another senior/masters runner on his way back to the Finish Line in the 10K race

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 Maricel Maquilan of Team Bald Runner leading the way for the Overall Women’s NB 25K race before the turn-around point.

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 Wayne aka SFrunner at the Finish Area. He was able to set his Asian Record for the 10K Race. Congratulations, Wayne

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Philip aka The Foreign Runner passing through the Finish Line in the 25K Race. This guy is really fast!

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 Not bad for me..The digital clock at the Finish Line showed 2:09:08 when I went through it but my GF 305 registered 2:09:00 as I stopped it after passing the “carpet” for the RFID.

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Lester, Jeryy aka High Altitude and daughter of one of the runners with me immediately after the 25K race

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A pose with Wayne aka SFrunner. Wayne, I hope you arrived safely in San Francisco.

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Wayne, Jay aka Prometheus Cometh and BR after the race.

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With Annalene aka The Meek Runner. “The family that runs together, stays together”. Congrats to the Bautista Family.

NB Powerrace = Perfect Weather + Lots of Water + Clean/Fresh Air

On By kingofpotsIn Insights, Jogging, Pictures, Races, Running17 Comments

Race Report: New Balance Powerrace 25K Race @ 5:49 AM 16 November 2008

Last year, I found out about this race when it was featured in one of the Lifestyle articles of Philippine Star after a month from the date it was conducted in Clark Air Base. I was impressed about his race when I found out that this race was able to use the RFID technology for each runner in the 25K race to determine their finish time. Since I was not able to run the first edition of this race, I promised myself to run this race for this year.

Three weeks ago, I had the members of the Team Bald Runner and myself registered for this race and trained for it and made some planning for the transport and distribution of the athletes to run for a particular pace. As I trained for this race in preparation for the Milo Marathon Finals, I was wondering why New Balance came up with a 25-Km race which is not within the conventional distances (5K, 10K, 10-Mile, 20K, & Half-Marathon) of road races. Maybe, some sports apparel could come up also with a 30-K or 32-K run in the future which I think would benefit those who are preparing their marathon race as their last “long steady distance” run.

The Team Bald Runner left for Clark Air Base after lunch on Saturday and stayed in one of the transient facilities inside Air Force City. Some of the members of the team joined the 5K race in the afternoon of Saturday and Gerald Sabal of my team won in the Men’s 5K run.

After a 7-8 hours of sleep on the night of Saturday, I woke up at 4:00 AM and did the “usual” preparations for the race. At 4:45 AM, I was already near the Assembly Area and did my warm-up and stretching. There was some slight shower of rain before the start of the race and I knew this was a good sign that the race will have a nice weather for all the runners. I was able to get my RFID “chip” from the Registration Area and met Wayne aka SFrunner; Philip aka Foreign Runner; Jay aka Prometheus Running; members of Happy Feet Runners and other “runner-bloggers” and “commentors” to this blog.

After some confusion as to where the runners would enter into the “corral”, we were finally led to the exact location where all the runners would position themselves but it took some time for everybody to enter the “corral”. More announcements were made and there were key personalities of New Balance who made their speech which most of the runners could not understand because of “technical” problems with the Public Address System. Anyway, the runners just heard a “popping sound” and blowing of a portable horn and the 25K race started at 5:49 AM which was 19 minutes delayed from the 5:30 AM scheduled start. I didn’t have any complaints about the late start as the surroundings was still dark and the sky was too cloudy where I suspected/anticipated that it might rain later during the race.

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BR, Philip, Jerry, Ivy, Mark, Charlie & Mark’s friend before the start of the race.

As soon as the race started, the elite runners were already ahead of the rest of the runners and I maintained a pace of 5:19 mins/km together with Coach Salazar and MarkFB. The 1st kilometer was all flat and the 2nd kilometer had more downhill and was able to pick up my pace to 4:50 mins/km. After one more uphill at the start of the 3rd km, everything was all slightly downhill. At this point, I was running fast together with a group of runners with an average pace of 4:40 mins/km, however, after the 11th km, it started to go slightly uphill towards the the turn-around point at 12.5-km point. After the turn-around point, I could see the other runners and bloggers who were about to reach the halfway point. I received more greetings and shouting of the words—“Bald, Bald Runner, Sir Jovie, BR” and lots of waving and “high-fives” from my friends and visitors and bloggers as I ran towards the second-half of the race. 

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The “Hardcore” Group with BR on the 1st half of the race.

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Lester (in blue), BR, MarkFB, ang Coach Salazar approaching the turn-around point.

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The other members of the “Hardcore” Group…Jonel aka Bugobugo85; Jay aka Prometheus Cometh; & Rollie (?)

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Lester, Coach Salazar, and BR on our way back to the Finish Line

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Coach Salazar & BR went ahead of the group towards the Finish Line.

On the last 8 kms, I started to speed up as I was about to go uphill and I was able to leave the other runners who were with me for the first half of the race. Upon reaching the last 3 kms, I started to count my strides loudly from 1-20 and repeat the process up to the finish line. I ran the last two kilometers as if I was doing my 2K speed run at the oval track and even increased my pace on the last kilometer before the finish line with an average pace of 4:40 mins/km.

My GF 305 registered a time of 2:09:00 with a distance of 25.14 kms. My average pace was 5:07 mims/km. The course was really, really tough and challenging but it was balanced with a cloudy sky with colder temperature; lots of (bottled) water in all the water stations which were positioned every 2.5 kms; and most of all, with the clean/unpolluted and fresh air of Clark Air Base.

Congratulations to New Balance for a nice and memorable race. It was indeed a “power race” with the ideal conditions for a great road race. I can not wait for next year’s edition of this challenging race.

More pictures to follow on my next posts.

SFrunner & Team Bald Runner

On By kingofpotsIn Insights, Jogging, Pictures, Running3 Comments

I consider Wayne aka SFrunner as the No. 1 foreign visitor/reader and “commentor” of this blog from the day it was created. We had an understanding to meet each other during the Expo Fair for the San Francisco Marathon and on the day of the race itself for him to personally give me his brand-new ASICS Gel Landreth running shoes for my Project Donate A Shoe. Due to some unavoidable circumstances and commitments to relatives living in San Francisco, our meeting did not materialize, however, we continued communicating with each other through this blog.

Finally, after the VSO Run last Sunday, Wayne dropped by at the Projects’s booth to formally turn-over the shoes which he brought all the way from San Francisco, USA. It was my first time to see and talk to him in person. His effort to support my project became an “eye-opener” for him to see the “realities” in running in the country, most especially, when he saw the runner/recipient and the old shoes to be replaced by the shoes he was donating. “Yes, Wayne, we still have good and competitive runners who could not afford to buy a brand-new running shoes. And I am not ashame to tell you and let your eyes see the truth and reality”

From the moment I saw the eyes of Wayne when the runner/recipient was wearing his donated shoes, I saw fulfillment and happiness in his eyes and immediately concluded that this runner from San Francisco is serious in his pronouncements to help my project or in any way he could help the less-fortunate runners. We had a brief conversation, photo-ops and introduced him to more of the “runner-bloggers” who were visiting the booth before he joined the Happy Feet Runners for a breakfast at Chowking at The Fort.

Last Wednesday morning, I tried to contact him in his hotel with a “good news and special scheduled itinerary” for him to make his stay in the country more memorable. However, for the whole day, my staff was not able to contact or locate him. I knew that he was busy with the other “runner-bloggers” invitation to go around Metro Manila. My staff was able to contact him on the evening of Wednesday and the “special scheduled itinerary” for him had to be cancelled because of limited time and change of schedule. Anyway, if “Plan A” is not successful, there is always “Plan B” as fallback position or option!

“Plan B” was to invite Wayne for a lunch yesterday (Thursday) with the members of Team Bald Runner at Dampa, Paranaque. I was glad I was able to get a “window of opportunity” for the tight schedule and limited numbers of days of Wayne’s stay in the country. We picked up Wayne in his hotel at 11:15 AM and we arrived at the place after 30 minutes. After introducing the members of the Team Bald Runner and their coaches, it was time for the lunch proper. I explained to him the marketing concept at Dampa where customers had to buy fresh foods from the “wet” market nearby and have the foods cooked and served in any of the restaurants.

During lunch, Wayne was able to get a lot information and feedbacks from the elite runners ranging from their social, geographical, and educational background up to the “realities” in sports management in the country, most especially in Athletics, and reasons why a country which is considered as the No. 15 most populated nation entire the world could not produce a single “Gold Medal” from the past Summer Olympic Games. Well, I guess, Wayne was “overloaded” with staggering “realities” in Philippine Sports and of course, with the Filipino foods and fruits prepared for lunch. On the lighter side, I told Wayne how my staff were trying to locate him the whole day of Wednesday and explained to him about the “special scheduled itinerary” for him which we had to cancel before business hours closed for the day. Anyway, I told Wayne that such “invitation” is still open and available on his next trip to the country.

After lunch, I gave him a “1,000-Km Club” Finisher’s T-shirt and a runner’s “button pin” from Jinoe/takbo.ph. We had more photo-ops inside and outside of the restaurant where we had our lunch.

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“Gout-free” lunch at Dampa (Paranaque) with Wayne, Capt Espejo & Team Bald Runner

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The lady runners of Team Bald Runner were absent due to official schedule & commitments

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A “1,000-Km Club” Finisher’s T-shirt and Jinoe’s runner’s “button pin” were given to Wayne after lunch.

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From left: Isidro, Mike, Wayne, BR, Capt Espejo, Coach Salazar, Elmer Sabal, & Rey de los Reyes at the Dampa Parking Area.

Wayne, see you on Sunday at Clark and Happy trip back to San Francisco!

Another Wednesday “Double” Run & “The Engineer”

On By kingofpotsIn Insights, Jogging, Runners' Training, Running1 Comment

I was out of town last Monday and Tuesday and had a complete rest from my running. But as soon as arrived in Manila, I immediately hit the ULTRA oval track on the early morning of Wednesday with an easy run with a distance of 12.5 kilometers in 1:14:31 hours. It was another 30-lap run for the day.

What is worth mentioning in this blog on this particular morning workout was my coach’s initiative to introduce me to a fellow runner, Mr Leo Valdez, who is popularly known as “The Engineer” of the worldwide known stage play, “Miss Saigon” and an outstanding singer and recording artist. I’ve been seeing him doing his running workout almost every day at the ULTRA Oval Track and there was no chance for us to be introduced to one another as both of us were busy with our respective training. During our brief conversation, I congratulated him for making the Filipinos proud and known worldwide because of his superb acting in “Miss Saigon”. I even told him that we were both runners & marathoners during the 80’s when Mr Elpidio Doroteo and Jun Castro were the popular Race Organizers of road races in the country. And such recollection of our past running experiences made our conversation more interesting. I hope to see more of him in the coming days at the ULTRA Oval Track. “Mr Engineer”, you make us proud and hope that you will be blessed with more shows to come! Keep on running!

At 5:30 PM, I was back at the Oval Track with a plan for a faster pace. I did another 30-lap run with a distance of 12.4 kms in 1:07:51 hours. After my usual post stretching, my workout for the day was done.

I was able to cover a distance of 24.9 kms for the day.

Year-End Review of Training & Performance

On By kingofpotsIn Running4 Comments

11 November 2007-10 November 2008

Starting this blog was done on the 25th of October of last year, however, my formal training in serious running started on 11 November 2007 with the plan of preparing to run the 2008 Pasig River Heritage Marathon on 24 February 2008. I knew 14 weeks of preparation for a marathon race was not enough but I decided to run this marathon race to evaluate my running condition and capability after so many years of “on and off” exposure to long distance running. I finished the marathon and I’ve learned a lot and recalled my past experiences as a runner after this race.

For the past year, I was able to run a distance of 2,905 kilometers (1,815.62 miles). A monthly average of 242.08 kms (151.3 miles); a weekly average of 56.48 kms (37.82 miles); and a daily average of 8.07 kms (5.4 miles). The total distance is an accumulation of my training runs as well as my road races for the year. Continue reading “Year-End Review of Training & Performance” →

FREE Speed Training For “Hardcores”

On By kingofpotsIn Insights, Jogging, Runners' Training, Running9 Comments

Team Bald Runner is inviting runners who have been training/running continouosly for one year for a “free and personalized” speed training lectures and speed workouts at the ULTRA Oval Track every 5:30-7:00 PM on Tuesdays, Wednesdays, and Fridays. This is open to everybody, male and female, who are in competitive running and would like to improve their PR Best times in every road race. This training will start on 18 November 2008.

Captain Ferdie Espejo Jr and Coach Saturnino Salazar, both Level 4 IAAF trained-coaches, will conduct the said training and to be assisted by members of Team Bald Runner.

Runners are advised to prepare P29.00 for payment to Philsports/ULTRA for the use of the Oval Track.

Duathletes & Triathletes are also encouraged to join this training.

Update: Project Donate A Shoe (Nov ’08)

On By kingofpotsIn Insights, Jogging, Pictures, Running3 Comments

As of this date, the latest donors of Project Donate A Shoe were the following:

Mark & Tiffin—Mizuno Running Shoes

Jinoe aka Manokan Express/Takbo.ph—New Balance 1024

Wayne aka SF Runner—ASICS Gel-Landreth

I have yet to give the “ONE” Wristband to Mark & Tiffin. However, I gave one to Wayne and Jinoe last Sunday.

I’ll be also giving away Takbo.ph “button pins” courtesy of Jinoe to runners who will give their shoes to Project Donate A Shoe. Thanks, Jinoe.

As of this date, this project was able to receive 59 pairs of running shoes from donors and was able to give 58 pairs of running shoes to less-fortunate runners.

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Jinoe donated his NB shoes and runners’ “button pins” with his running partner & Maj Rod Turno

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Wayne aka SF Runner donating his brand-new ASICS Gel-Landreth

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This is the old running shoes of Mr Bawic (used for 2 years) which was replaced by the ASICS shoes donated by Wayne aka SF Runner.

Thanks to all the donors. And for those who made their “pledges” to support this project, thanks also for your support.

Hill Sprints & Hill Repetitions

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

If you have some problems with the hills of The Fort, McKinley Hill, Heritage Park & Bayani Road and to anticipate the route in this Sunday’s New Balance race and other races in the future, I think you should read this: 

In the book “Run Faster” by Brad Hudson, there are three general groups of training methods for muscle training that increase stride power and fatigue. These are: hill sprints and hill repetitions; speed intervals; and strides and drills. Short hill sprints are the primary means of  first increasing and then maintaining specific strength and stride power. Hill repetitions help to build a “fitness bridge” between strength and speed. The primary tool for speed development is speed intervals, or short intervals run at 5K pace and faster. Strides, which consist of very short (about 100-meter) intervals, usually at 1,500-meter pace, are essentially a form of speed interval used in warmp-ups and cool-downs. Drills are also used in warm-ups and serve to develop and maintain power efficiency.

Hill sprints should be short. Your first session should be performed after completion of an easy run consisting of one or two 8-second sprints on a steep gradient of approximately 6 to 8 percent. If you want to know how it feels to be on a gradient of 6-8%, get on a treadmill and adjust the incline to 6%. After experiencing running on this gradient. You can now find an inclined road that matches it.

First, increase the number of 8-second sprints you perform by one or two per session per week. Once you are doing 8-10 sprints, you may move to 10-second sprints and a slightly steeper hill. After a few more weeks, you may advance to 12-second sprints on a 10% gradient. Always allow yourself to recover fully between individual sprints within a session. Most runners will achieve much strength and power improvement as they can get by doing 10 to 12 hill sprints of 10 to 12 seconds each, twice a week.

Hill repetitions, as opposed to short hill sprints, may be used later in the endurance phase and early sharpening phase to build a fitness bridge between strength and speed. Hill repetitions are beneficial for injury-prone runners and especially those who tend to get injured when running fast. Running at high intensities uphill involves less impact force and less tissue strain than running at the same intensity on level ground. In addition, hills add a strength-boosting element to running at high intensity that reduces injury susceptibility.

The following is a basic example of a four-week hill interval progression:

Week 1—6 X 200 meters

Week 2—6 X 300 meters

Week 3—6 X 400 meters

Week 4—5 X 600 meters

These sessions may be performed after an easy run or a long warm-up or after a threshold run. Hill repetitions should be done on a shallower gradient than your hill sprints (4 to 6%). Do shorter hill repetitions (200-300 meters) at 1,500-meter effort and longer ones (400-600 meters) at roughly 3K effort. Time each repetition to make sure you are not slowing down in the later intervals. Allow yourself to recover fully by slowly jogging down the hill between hill repetitions. 

If you want to apply “hill sprints and hill repetitions”, you can choose those uphill climbs along the Mizuno-Rush/VSO Run route and along the BHS loop. Good luck and enjoy your workout

Reference: “Run Faster: From The 5K To The Marathon” by Brad Hudson, pp-80-84

“Team Bald Runner” Performance

On By kingofpotsIn Insights, Jogging, Runners' Training, Running6 Comments

Here is the list of performance of “Team Bald Runner” in last Sunday’s road races in Metro Manila and neighboring areas:

At the VSO “Bahaginan” Road Races:

Gerald Sabal—1st Overall Male/15K Run

Bernardo Desamito—1st Overall Male/10K Run

Maricel Maquilan—1st Overall Female/15K Run

Ailene Tolentino—2nd Overall Female/15K Run

Ellen Tolentino—1st Overall Female/10K Run

Michael Embuedo—1st Place, 30-39 yrs old Age Category, 5K Run

Ferdinand Elpidio Espejo Jr—1st Place, 40-49 yrs ols Age Category, 5K Run

At BF Homes 5K Charity Run: Isidro Villasola—1st Place Overall

At Bacolor, Pampanga’s 10K Run: Reynaldo de los Reyes—1st Place Overall

The following runners did not run for this week’s races in preparation for next week’s NB Races and Milo Marathon Finals: Elmer Sabal/Cresenciano Sabal/Jujet de Asis.