I just did a long steady distance run yesterday afternoon/early evening at The Fort, McKinley Hill, Lawton Avenue and Bayani Road. I was able to run a distance of 22.25 kms in 2:18:40 hours with an Average Pace of 6:13 mins/km. I started at 4:53 PM infront of the Every Nation and went through all the streets where road races at The Fort would run through and extended my run to McKinley Hill and all the way to Bayani Road. I had to replenish my water supply at the Philippine Army Golf Course and bought a bottled water and retraced my way back to BHS. Before reaching BHS area, I did hill workout in one of the streets near the American Cemetery with a distance of 50 meters. I finished my run with 2 laps around the BHS big loop. Continue reading “192 Days: 22K + 10K Runs”
Year: 2008
192 1/2 Days: Last Week’s Recap
Last week, I made a post with the goal to start my training for the Bataan Death March Tribute Ultramarathon with a toatal mileage of 50-60 kilometers. I exceeded my target goal and I was able to run a total distance of 71.39 kilometers or 44.62 miles. I had three (3) long runs to include the Milo Half-Marathon last Sunday; one tempo run; and one brief speed run. Overall, I did not encounter any soreness on my legs.
I was able to rest on Tuesday and Saturday and had a Massage session for one & half hours (my first time for this duration) which I think is better than the usual one-hour massage session I was getting for the past months. Continue reading “192 1/2 Days: Last Week’s Recap”
193 Days: Insights On Milo Run (Laoag City)
I have the folowing insights and observations on the conduct of the Milo Elimination Half-Marathon Race held in Laoag City last 21 September 2008:
1) Local Government and Sports Development—My impression during the race was that the local government was used as a “contact point” for the Milo Run Organizers to conduct such race in Laoag City. Local government officials were at the Start and Finish Line to Fire the Starting Gun and to present awards to the winners. In short, they were there for “exposure” and the “image” that they were promoting sports awareness to the people in Laoag City and Ilocos Norte. These local government officials were also late for the scheduled start time of the race.
2) Lack of Runners—I can not believe that there were only about 40 runners for the Half-Marathon Elimination Race. Out of the 40 runners, five of us came from Baguio City and Metro Manila; one female runner; at least 15-20 runners belong to the 40+ age group; and the rest were local runners. This is a sign that physical fitness or running is not well-exposed in Laoag City/Ilocos Norte. There is a need to develop more runners and promote physical fitness awareness for the province. In contrast with the lesser distance races during the Milo Run in Laoag City, 90% of the runners where children with ages 10-14 years old. About 200 children joined the other races to include some beginners among the adults. It seems that these children were obliged by the school authorities to join the race and be at the starting area at 5:00AM. Some of these children even came from the neighboring towns of Laoag City. Continue reading “193 Days: Insights On Milo Run (Laoag City)”
194 Days: “Plyometrics” & 16K Run
5:10 AM 23 September 2008 at The ULTRA Oval Track
It was my first time to wake-up so early for a practice run this morning at 4:30 AM. It was still dark at the ULTRA Oval Track when I reached the Grandstand but I had observed that there were two runners already making laps around the oval. “Prometheus” and another guy within my age bracket were already there. After doing my stretching exercises, I started my running workout, taking the outermost lane, as I intended to have 2 sets of 6K run around the oval track which served as my recovery run after my Milo Half-Marathon Run in Laoag City last Sunday. My plan was to do a tempo run for 6K and then do some “pylometric” exercises in-between sets of 6K runs.
My first 6K was timed at 30:38 minutes with an average pace of 5:05 mins per km. My average HR was 163 bpm and maximum HR at 171 bpm. I slowed down for the next two laps and stopped to do some “plyo” exercises. It took me at least 30-40 minutes to perform selected exercises I got from my P90X program. Doing such “jumping exercises” made me sweat some more!!! I was glad I brought a bath towel this time to wipe my sweat. I am sure the other runners at the oval track were thinking that “I am crazy” doing all those weird jumping movements. Continue reading “194 Days: “Plyometrics” & 16K Run”
196 Days: Laoag City Milo 21K Elimination Race
6:00 AM 21 September 2008 in Laoag City
Instead of starting infront of the Provincial Capitol (as published in the newspapers), the Milo Run started along the Ablan Avenue near the Provincial Sports Complex. About 40 runners for the 21K waited for the arrival of the Governor of Ilocos Norte, Hon Michael Keon, the former Director of the Project Gontong Alay and President of the Philippine Olympic Committee as he was late for almost 40 minutes for the 6:00 AM scheduled start of the 21K Race. Anyway, the race started without any problems and the road marshalls were all posted in key intersections as the race proceeded to the main street of Laoag City, Rizal Street, going all the way to the east, towards the direction of the Municipality of Sarrat. Continue reading “196 Days: Laoag City Milo 21K Elimination Race”
198 Days: 16K @ Mall Of Asia & ULTRA Run
Yesterday afternoon, I visited The North Face Store at the Mall of Asia Mall and bought the “Escalada” backpack with provision for a hydration pack. I intend to use this small backpack for my “runabout/walkabout” which could carry my food provisions, water/sports drink supply, windbreaker/jacket, towelette, extra socks and dry clothes, cellphone, sunglasses, medical first-aid kit, and my Sony Vaio Notebook just in case I decide to bring it with me. This will be useful in my ultra run practices in the North, in Antipolo & Tanay, in Tagaytay, and within Metro Manila area. (Note: To High Altitude & Aldz, I’ll be joining your mountain trail run soon!!!) Continue reading “198 Days: 16K @ Mall Of Asia & ULTRA Run”
199 Days: Oval Track Etiquette
As it was my first time to run inside the ULTRA Oval Track, I was able to observe some actuations of the users/runners in the said facility. I am suggesting the following oval track etiquette in order to promote discipline and orderliness among the users:
1) Slow runners/Novice runners should use the outer lanes—Lanes #7 & #8
2) Oval tracks are primarily used for speed runs and tempo runs. Priority for the use of the inner lanes, Lanes #1-#3, should be for runners doing speed intervals and/or tempo runs. Lanes #1 & #2 are usually used and given priority to the fastest runners. Continue reading “199 Days: Oval Track Etiquette”
199 Days: Libingan; ULTRA Track; & “Running Shoe Guru”
Yesterday morning, I called up the Commanding General of the Philippine Army’s Support Command (ASCOM), who happens to be my underclassman in the Philippine Military Academy, to reconsider their policy of preventing runners from using the streets inside the Libingan ng mga Bayani. His command is the one directly supervising the upkeep of the Libingan through a Council Board. I requested that runners and walkers must be allowed inside the cemetery as the rolling hills and streets are very challenging and the most accessible route to civilians, soldiers and retirees who would like to engage in physical activities. I told him also that the runners are very responsible people who are just after a quiet road, free of traffic, and full of challenging hills and don’t have any desire to litter or conduct informal picnics/meeting inside the establishment. I was assured by the Commanding General of ASCOM that he will bring this matter to the Libingan ng mga Bayani Council Board for their consideration. Continue reading “199 Days: Libingan; ULTRA Track; & “Running Shoe Guru””
200 Days: Ed Paez; Massage; & Rest
I had the pleasure to meet in person Mr. Ed Paez yesterday morning to discuss matters with regards to my plan to conduct the 1st Bataan Death March Tribute Ultramarathon Race (yes, that’s the latest name of the event). Mr Paez is a writer/columnist of the tabloid Remate after having been retired as Information Officer of the Bureau of Fisheries and Aquatic Resources; and presently the President of the San Fernando Runners Unlimited Inc. (SAFER RUN) of Pampanga. He is also known to be the person behind the conduct of the annual Bataan Death March Tribute Relay Run for the past 23 years whose participants are volunteers among the members of his running club and some members of the AFP Running Team. Continue reading “200 Days: Ed Paez; Massage; & Rest”
201 Days: Ben Gaetos & Carmela Layson
This post is a tribute to the two (2) Pinoy Ultramarathoners who are well-knowned among the ultra runners in California. They just finished their third (3rd) participation to the most challenging ultra trail running event, Angeles Crest 100-Mile Endurance Run, which was held last Saturday & Sunday (13-14 Sep 2008) with hours to spare before the cut-off time of 33 hours.
The following was the race report of Ben Gaetos on his 2nd Angeles Crest 100-Mile Endurance Run in September 2007: Continue reading “201 Days: Ben Gaetos & Carmela Layson”
Bald Runner 
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