Year: 2008

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

Friends of Bald Runner: Part 2

On By kingofpotsIn Jogging, Pictures, Running9 Comments

At last, I finally met Bards aka Banana Running, Mesh Villanueva, and friends, the Tan Brothers! Hey, Bards, I am glad you had a PR best time last Sunday and thanks for your support on my project, to incude Mesh. 

These are the “movers & innovators” of running in the country right now, the Passion Runner and Run Rio who is catching up with Mr Rudy Biscocho as the premier road organizer of road races in Metro Manila. To Passion Runner, congratulations for the “quantum leap” on your PR best for the 10K run and for supporting my project. To Run Rio, congratulations for a “snappy and flawless” road race yesterday and for endorsing my project.

 These are the runners from Malate who had to interrupt my conversations with Mark & Charlie for some pose with them. I am sorry for Mark & Charlie who were left out from the picture taking. Next time, guys!

These are the runners from Amoranto, Quezon City who are also regular visitors to this blog.

These are Lito & Weng Ordaniel (#8214 & #8213) from Contel & Fujitsu and Kristine Quiambao w/ Race for Tubbataha Finisher’s T-shirt of Fujitsu. They are regular visitors of this blog. Thanks & keep on reading. To Marcelo, thanks for the information.

Dr. Tommy Tan and friend from the Fairview Runners Club.

Our Lady Officers of the Philippine Army who are presently detailed with the Department of National Defense.

Running Friends of Passion Runner and Run Rio.

Project Donate A Shoe @ Runnex@25

On By kingofpotsIn Jogging, Pictures, Running2 Comments

Captain Ferdie Espejo reported to me that a total of five (5) shoes were donated by the following donors during the conduct of RUNNEX@25 Run at UP Diliman Campus yesterday morning:

1) Annalene M Bautista (“Annalene’s Story)—3 pairs of running shoes

2) Ralph Salvador—1 pair of running shoes

3) Cecil Morella—1 pair of running shoes

On the other hand, six (6) of the donated running shoes were received by the following runners:

1) Jun Ocol

2) Dennis Magtaha aka “Zorro”

3) Adrian Benitez

4) A. C. Tambar

5) Conrad Conde

6) Andrico S Mahilum

Hereunder are the pictures taken with the donors and recipients at the Project Donate A Shoe booth:

This is Ralph Salvador who donated one pair of running shoes. Ralph told me that he finished the 94K Weekend Marathon held last 20 April 2008 at the Subic-Clark-Tarlac Expressway. Thanks, Ralph for supporting the project.

Cecil Morella, the tallest among us, donated his NB shoes which he used to finish his first full marathon, half-marathon, and other road races where he improved at one race at a time. He said that he hopes that his shoes will be given to somebody whose feet is wide as his. In Ilocano term, he described his feet as “Narakab” which brough laughter to my brother and myself. Thanks, Cecil for supporting this project! 

We always see him in almost all the road races in Metro Manila and we fondly call him “Zorro”. He is Dennis Magtaha and he approached our booth and my staff replaced his old and worn-out shoes. 

This is the old running shoes of “Zorro” which was replaced with one of the donated shoes. Note that he used a “big safety pin” to hold on with the torn parts of his shoes. This is “Zorro’s Safety Pin” Solution while the others would use the “Band-Aid Solution”. In my personal and honest opinion, the old shoes of Zorro symbolizes the Sports Program of the Country and we are using a “Safety Pin” to solve, develop, and improve our Sports Program for us to attain the elusive first “Olympic Gold Medal”.

A pose with Zorro and another runner (Bib # 8662) who received donated shoes at the Project Donate A Shoe Booth.

So far, the Project Donate A Shoe had collected 37 pairs of running shoes and distributed 29 . We still have in our possession 8 pairs of shoes for distribution which will be on display in our booth in Marikina this coming Sunday. To all the donors, thank you very much for supporting the project and you were able to make our runners happy and enjoy the sports of running.

Official Race Results: Runnex@25

On By kingofpotsIn Jogging, Races, RunningLeave a comment

Hey, the results came in very fast. The official results in this morning’s RUNNEX @ 25 Road Race can be seen here. Thank you very much, Rio!

I finished # 66 among the 503 finishers in the Men’s 10K race with an official time of 48:48 minutes. I also finished # 7 in my age category (Category “E”–50-59 yrs old). Not bad..

I need to go back running on the road early tomorrow morning!

My Pictures @ RUNNEX@25

On By kingofpotsIn Jogging, Pictures, Races, Running1 Comment

04 May 2008 at UP Diliman Campus

This was the sight of the runners at the starting line when I entered the assembly area 7 minutes before gun time. The front runners were the 10K runners and at the back portion were the 5K & 2.2K runners who were released two minutes after the first running group.

I was with the “senior” runners at the middle of the pack inside the assembly area before the start of the race.

On the road going to the UP Police Office area. 

On the road infront of the Oblation.

Running side by side with Dr. Tan of the Fairview Running Club.

Running on the last stretch of the road race approaching the finish line.

After passing the Finish Line and walking along the chute with RunRio holding the microphone.

A pose at the Finish Line.

Runnex @ 25 10K Race

On By kingofpotsIn Jogging, Races, Running12 Comments

6:00 AM 04 May 2008 at UP Diliman Campus

I arrived at the Parking Area, far away from the Assembly Area, and started to have my stretching and warm-up about 30 minutes before the scheduled start time of 6:00 AM. I put on my GF 305 while standing still doing my body stretch. I tried to put on also my MP3 but later decided not to use it on the last minute before the start. After my stretching, I immediately had a slow-jog of about 100 yards and repeatedly jogged that distance for about 10 minutes just to be able for my body to start sweating.

After my slow jogging, I started to briskly walk to the Assembly area and I was surprised to see a lot of runners who had already checked-in for the 10K, 5K & 3K distance runs. It was already 3 minutes before the start time and I was able to see some of the visitors of this blog raring to go for the race. The 5K race was scheduled to start 2 minutes after the 10K runners had started and another interval of 2 minutes for the 3k runners to start after the 5K runners had left the starting area.

The 10K race started on time with so many runners infront of me as I was positioned at the middle of the pack before the start of the race. I slowly started my run and had to pass through the slower runner for the first 100 meters. At the 400-meter mark, I slowly passed some of the runners and I was able to get my position and my comfortable pace. I was glad I did not had anybody on my sides or immediately on my front and I just maintained my position up to the first ascent portion of the route. The elite 5K runners started to pass by and overtook me at the 600-meter mark and they were really fast! But I just concentrated on my pace and was not affected with their blistering pace. 

I was using a new Nike Zoom racing shoes which I think is the lightest running shoes that I bought lately which is my “gift” to myself for finishing another 100 kilometers in my “1,000 Km Club”. I was concentrating on my new shoes and praising it on my mind for it appears that it is very comfortable to my feet and I am forced to have a “ball-toe” footstrike on the ground. I was happy for having a positive thoughts on my new shoes for the 2-3 kilometers. I was having a good time “shuffling” and sprinting with my new Nike Zoom shoes! I was also happy that the shoes responded well on the curves on the road most especially on the turn-around points. The sole of the shoes really grabbed the ground and made my feet stable.

At the 5-km point, I tried to look at my GF 305 for the first time and I was able to see 25+ minutes and my mind registered to a “panic” mode thinking that I might finish the race in 50 minutes or more. I made a comment to Mark last night that the goal for this race should be sub-50 minutes after informing me that the course is more than 10 K, to be exact, 10.89 K and this was also the observation of “the loony runner”. Mark was 10-15 meters infront of me on the 1st 5K but he started to increase his pace on the last 5K and he is really making a lot of improvements. Hey, Mark, you are really the most improved runner!

At the 7K point, I had the chance to run beside Dr. Tan of the Farview Runners and he is really a strong runner at his age but he slowly reduced his pace later when we were about to go uphill. At the 8k point & turn-around while I was drinking from my bottled water, the loony runner passed by with a consistent fast pace with a water container on his hand and another bottle of water on his “small on the back” tucked in his running shorts. I tried to pick-up my pace for the next 400 meters and made some “speed play” on the last 2 kilometers. After running for almost 800 meters on a “sprint” mode, I started to feel as if I was going to “throw-up”. That was a “warning sign” for my body to slow down and I just relaxed my speed and concentrated on my running form and be able to finish the pace.

At the last turn, I looked again at my GF 305 and I was able to glance that it just registered 46:00 minutes. Looking at a distance with the finish line on sight, I started to pick-up my pace combining my “shuffling” and “high knee” running. I had to count 1 to 10 repeatedly to maintain a fast rythym and concentrate on my running form towards the finish line.

I finished the 10K race in 48:48 minutes as registered in my GF 305. My watch also registered a distance of 9.90 kilometers. I registered a “negative split” on this race, finishing the 1st 5K in 25+ minutes and the last 5K in 23+ minutes.

Well, I did not register a better time from my previous 10K race two weeks ago but I am still happy that I was able to improve my time from my previous RUNNEX race last 02 December 2007 on the roads of UP Campus where I registered a time of 52:07 minutes.

It was a nice run. I am going to add another P 500.00 to my Charity Fund for finishing this road race.

Thanks again to those who donated their used/old running shoes to the Project Donate A Shoe. My special mention goes to Cecil/Miraclecello who removed his running shoes after the race and donated them to our project. Mabuhay ka, Cecil!

RUNNEX Road Races

On By kingofpotsIn Jogging, Running6 Comments

A day before the Runnex @ 25 10 K Race will be conducted, I am trying to recall my first race at UP Campus.

I’ve posted my story on “Time Stealer” where there was a big discrepancy (again) on the time registered on my wristwatch and the official results of the race. At that time, I was still using my old reliable Casio Pathfinder watch. The 27th RUNNEX Executive 10K Run was held last 02 December 2007, which was six weeks after I seriously revived my running, and I registered a time of 52:07 minutes. However, the official results showed that I had a time of 52:39 minutes and I had somebody next to me with a time of 52:42 minutes. One of my staff was able to take a picture of me, at least 100 meters from the finish line, and there was nobody at my back which has a distance of 3 seconds from me! Well, this was my first experience on my observations of faulty timing system in our road races in the country.

Surprisingly, in this RUNNEX 10K run, I was able to improve my time by almost 3 minutes from my time with the Animo Run which was held a week before the run. I became to doubt whether the Animo Run was more than 10K or the RUNNEX Run had a shorter distance or I really improved on my performance. We’ll see the answers tomorrow after the run from my GF 305.

Looking at the route in tomorrow’s RUNNEX 10K run, the organizers slightly changed the course (start/finish and direction of the race) but the roads to be covered are the same with the first race I joined. I just hope that they measured the route accurately. The course is relatively flat with very low ascent as compared with the hills in Bayani Road. McKinley Hill, and the portion of the road infront of the Heritage Park. The roads are relatively covered with trees except at the wide road infront of the Oblation. This was where I saw a runner crossing the center island at least 20 yards before the turn-around point.

The 10K course will be a 2-loop run and I am anticipating again to have a faster pace in the 1st loop and decreasing my pace for the last loop. For those who are planning to have negative split time on this course, this will be a nice road race to test your endurance & stamina to push harder on the 2nd loop. Well, for me, I am trying to be consistent with my even-pace strategy for this race. I must admit and as seen in my running workouts for the past two weeks, I did not have any “speed or tempo” runs.

I am sure this race is well-supported with prestigious corporate sponsors as in the past. I could remember that I brought home a lot of sports drinks and many give-aways after the race. The suppor system in the RUNNEX races are really superb and outstanding.

To my fellow runners, good luck and see you tomorrow!

To those who are willing and planning to donate their old running shoes or any rubber shoes, please bring them with you and our booth will be there to receive your donations. Thanks!

Tapering

On By kingofpotsIn Jogging, Runners' Training, Running2 Comments

After having almost daily long runs last week, I feel that my body needs some rest and recovery. Ever since I finished the Pasig River Marathon last 24 February up to the present, I never stopped my running workouts for rest and recovery. Moreso, I don’t follow the word “tapering” which is one of the basic principles in physical training for better performance most especially in endurance sports like running.

For this week, I started to learn how to “jump rope” and do some running “drills”. Actually, I did it only once for this week for my leg muscles to slowly adapt to such activities. I reduced the distance of my daily running workouts with a slower pace. I had also a “deep muscle massage” to the calves of my legs which are already hard as “rocks”. The “deep massage” made me shout for the pain as the massage was done on every strand or fiber of my calves. I had to endure the severe pain that was felt with the pressing and kneading through the inner parts of my muscles with the purpose of making my calves as pliable and soft as possible. The massage took for hours. It was only this week that I was informed that I have soldiers in the camp who were trained in reflexology.

I had more sleep this time to include naps in the afternoon. I did more of my stretching during the day.

I hope that by reducing my mileage for this week, having more time to rest & sleep, and having a “deep massage” will give me some positive results in my next road race.

Pam Reed: The Ultramarathon Woman

On By kingofpotsIn Jogging, RunningLeave a comment

I bought a book at National Book Store entitled “The Extra Mile” by Pam Reed. This is the story of Pam Reed, a runner, wife, and a mother who started to bring awareness to the public through the media on ultramarathon races. Long before Dean Karnazes became popular as the Ultramarathon Man, Pam Reed was already making a name in ultramarathons when she won the Badwater Ultramarathon in 2002 and 2003. Dean Karnazes initially participated in the Badwater Ultramarathon on 2003 but he was defeated by Pam Reed by 25 minutes. Of course, Dean K won the next year’s event in 2004.

As I was reading the book, I could imagine the place and the distance where the Badwater Ultramarathon is done annually during the middle of the month of July. One time, my family and I visited Las Vegas during the month of July and while on the road going to Las Vegas, I could see along the Death Valley desert the giant Thermometer with the reading of 120 degrees Fahrenheit and this is the place where the ultramarathon starts. Badwater Ultrmarathon is considered as the “most challenging and hardest” route for an ultramarathon event. The race starts at an elevation of 282 feet below sea level (Badwater at Death Valley Desert) and finishes at Mount Whitney with an elevation of 8,360 feet. The race covers a distance of 135 miles or 216 kilometers and each runner should be able to finish the race in 60 hours.

The flat distance of 216 kilometers is from Manila to Damortis, La Union or from Laoag City to Balaoan, La Union or running along the North Luzon Expressway three times (up to Mabalacat Exit). But if you consider the terrain and the heat of the sun/temperature in this event, this event becomes even harder. Pam Reed still holds the women’s record of finishing this event in 27 hours and 56 minutes and covering the distance with an average speed of 7.7 kilometers per hour.

These are the tips I got from the book:

1. Ultramarathoners train as marathoners.

2. Run conservatively slow and the goal is to be able to Finish the race.

3. You must have a “handler” and a crew who will support you along the way.

4. The first “17 miles” of the race must be ran without any support or crew. After the 17th mile, your crew can pace, spray you with water, give you water and food, and accompany you along the route.

5. Divide the distance in segments and finish each segment one at a time. The distance may vary from 5 miles or 1 mile per segment. Ultramarathon requires “extreme” patience and mental toughness.

6. Take a break but keep on moving your legs.   

7. Drink Plenty of Fluids. Ensure, Red Bull, Gatorade, and Water are the favorite drinks of Pam Reed. She finished 40 cans of Ensure during her fourth Badwater Ultra.

8. Eat and store calories or put additional pounds of body weight within 3 weeks before the race. These calories and extra pounds will be needed on the last half distance of the race. 

This is a nice book to read, most especally to runners. The book is very inspiring as Pam Reed balances her training, work, family, health and the races she joined. I am higly recommending this book.