Year: 2008

45:33 mins @ On Your Mark 10K

On By kingofpotsIn Jogging, Pictures, Races, Running12 Comments

5:57 AM 13 April 2008

The On Your Mark 10K and 5K races started at the same time at The Fort barely two minutes before 6:00 AM. As planned, I was wearing an all-new runner’s kit with my newly-broke in ASICS Gel-Kinsei 2 (“top of the line” on ASICS Running Shoes which I bought early last month) and my MP3.

 

I am using my bulky but reliable Sony Vaio Clip Earphone with my “cheap” Samsung MP3. My new IPod Classic (barely one month old) is now for repair because it got wet from my sweat while I was running in Jamindan. It is covered with one year warranty but the Apple Store here in the country would make me pay for the repairs & replacement of battery. I’ll just wait till I will visit the USA and send it to Apple for the immdediate replacement of my unit.

After donating four of my running shoes, I am now using one brand of running shoes which is ASICS. I bought this ASICS Gel-Kinsei 2 after having some pains on the rear end of my right foot. This shoes made me run better and it gives me stability on my heels. This is the first time that I used it in a road race after using it during my running workouts for the past four weeks.

For the first five kilometers of the race, I did not check my GF 305 for I knew I was comfortably running with my training pace of about 5:00 minutes per kilometer. A few meters from the 6-Km point, I was tempted to look at my watch and I saw that my elapsed time was 27:35 minutes and I was surprised that I was running a faster pace as planned. I tried to pick-up my pace and make some “speed play/fartlek” on the last 4 kilometers but my pace would make my breathing harder and I resort to coughing as if I am going to “throw-up”. This is a warning sign that I have to “listen to my body” and slightly relaxed my pace and concentrated on my running form.

On the last 3 kilometers, it was a test of endurance and “mind over body”. The music on my MP3 helped a lot to relax my mind and inspired me to run harder. It was “Bob Marley’s Greatest Hits” who was my companion entire the course. Some runners would overtake me on the last two kilometers but I just maintained my fastest pace that my body was capable of. All the runners that overtook me were at least 20 or 20 + years younger than me and that’s fine with me. On this part of the race, I was not fighting with the other runners but I was fighting with my own self.

I knew I could reach the finish line in less than 48:00 minutes based from the readings I got from my GF 305. I did a little sprint on the last 500 meters and I was in the company of Gabriela Calma, who beat me last Mizuno 15K Run and Rene from Gold’s Gym.

As I crossed the finish line, the clock at the finish line had a different reading which I deduced that something went wrong with the race clock. So, I stopped my GF 305 and saw that I finished the race in 45:33 minutes! It was only when I was uploading my data from my watch to my PC that I noticed that the distance registered was less than 10 kilometers. The distance was short by almost 600 meters!

This is a picture after crossing the finish line. I was surprised with my time and I thought I improved a lot. I was using my Nathan Water Belt and I did not want to be holding those bottled water available in every water station along the way, while I was running.

Well, whether it is short or not, I can see that I was able to improve my time even if I will add 2:30 minutes to my unofficial finish time. The following data were taken from my GF 305:

Time—45:33 mins              Distance—9.45 kilometers

Average Pace—4:52 mins/km    Average Speed—12.3 kms/hour

Maximum Speed—17.4 kms/hr Total Calories—692 cal

Average HR—168 bpm              Maximum HR—172

Total Ascent—208 meters        Total Descent—202 meters 

To all the runners in this morning’s race, congratulations! Keep on running!

I will post the other pictures in my post tomorrow.

D-1 Day: On Your Mark 10K Run

On By kingofpotsIn Jogging, Races, RunningLeave a comment

Goal—Be able to run and improve my previous time of 49:37 minutes for the 10K Race during the Condura Run. At least, to have a finish time of 48 minutes will be a nice goal for this run.

Strategy—Run slower on the first 5 kilometers at 5:00-5:10 minutes per kilometer pace and slowly increasing the pace on the remaining 5 kilometers. Try to apply “speed play and tempo runs” on the last 5 kilometers. I will try also sprinting at the last 500 meters of the race to the finish.

Support Services & Running Kits—I’ll be using my Nathan Water Belt and I will not be stopping at the water stations. My runner’s kit will be all-new–Nike singlets; Nike running shorts; and my newly “break-in” ASICS Gel-Kinsei 2 (my 1st time to use it in a road race). My GF 305 will be my “guide & target opponent”. I am not yet decided if I am going to have some music along the way through my MP3.

Others—More time to stretch and do warm-up jogging before the start of the race. Concentrate on my “running form” during the race. Run tall, run relaxed, run naturally.

To my fellow runners, see you tomorrow at the “On Your Mark” Run at The Fort. Good luck!!!

President Ramon Magsaysay & Mt Manunggal, Cebu

On By kingofpotsIn Insights, Pictures, Running2 Comments

This time, I am posting a story on the life and death of President Ramon Magsaysay who is unknown to most of the runners, seniors and younger ones. I was barely five years old when he died. My recent visit to Cebu City and Mt Manunggal gave me the idea to share what I’ve seen in this historic place.

President Ramon Magsaysay was the 7th President of the Philippines and the 3rd President of the Third Republic. He was elected as a Member of the House of Representatives in 1946 in the lone district of Zambales and later re-elected for a second term in 1949. He became the Chairman of the National Defense Committee in the House of the Representatives and on August 31, 1950, he became the Secretary of National Defense during the administration of President Elpidio Quirino in 1950 at the height of the Hukbalahap and insurgency problem in Central Luzon. Due to intrigues and “power play”, he resigned as Secretary of National Defense on February 28, 1953. He was urged by the different sectors of the society and the masses for him to run for the Presidency. According to public opinion, the only way to solve the problem of communism/insurgency was to have a good governance and a government that serves the people. And that governance lies on the presidency and leadership of President Ramon Magsaysay. According to President Magsaysay’s opinion, a corrupt government and  a bad administration are the causes on the rise of communism & insurgency. He later became the presidential candidate of the Nacionalista Party and won the presidency with a landslide victory over the incumbent President Elpidio Quirino.

He was the first President who used the Barong Tagalog during his Oath-Taking Ceremony. He was the staunch supporter of the United States in its fight against communism. He made Malacanang Palace open to the public and literally making it a “house of the people” and created a machinery/system of the government to hear and solve the complaints of the ordinary people and masses. He personally showed acts of integrity by paying services done/given to him. In one instance, he was invited by the Philippine Air Force to ride in a demonstration flight of a new plane and he asked for the operating cost of the flight per hour and immediately signed a check for the payment. He encouraged the people to have their own business through open access to loans and government subsidies. During his administration, the military was able to arrest most of the leaders of the Communist Movement in Metro Manila and its top leaders surrendered to him, practically ending the insurgency problem of the country. Continue reading “President Ramon Magsaysay & Mt Manunggal, Cebu” →

More Pictures: Project “Donate A Shoe”

On By kingofpotsIn Jogging, Running, Running ShoesLeave a comment

The following pictures were taken by Captain Ferdie Espejo, one of my staff/officers with the DND-AFP Gintong Pangarap Running Club, Inc., who is supervising the Project “Donate A Shoe”, together with Major Rod Turno of Camp Aguinaldo.

Major Rod Turno turning-over a donated shoe to one of the lucky recipients.

 

The gentleman on the right donated his running shoes. The lady elite runner on the middle was the recipient of my Nike Air Max trail running shoes.

Bards aka “Banana Running” giving one of her shoes to Major Rod Turno. Mesh Villanueva, on her right, also gave her running shoes to the project. Thanks, Bards and Mesh for the support.

Eric aka “Passion Runner” giving one of his running shoes to the Project Donate A Shoe through Major Rod Turno. Thanks, Eric!

 

One of the lady runners who donated her old shoes signing the Deed of Donation while Don Fernando Zobel looking and holding his Deed of Donation for donating his running shoes he used in the 15K run. Don Fernando, thanks for the donation and for proudly wearing the “One” Wristband.

 

One of the donors of running shoes with the “One” Wristband.  

My Runs After Mizuno Infinity 15K

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

04 April 2008 (5:51 PM) in the Parking Lot & Driveway of Marco Polo Plaza Hotel, Cebu City

Distance—7.0 kms     

Time—42:00 mins     

Average Pace—6:01 mins/km

Running Shoes—ASICS Gel-1120

Music—Foo Foo Fighters

06 April 2008 (8:03 AM) in the Libingan ng mga Bayani & Bayani Road @ Heritage Park

Distance—7.5 kms

Time—42:43 mins

Average Pace—5:43 mins/km

Running Shoes—ASICS Gel-Kinsei 2

Music—Hoobastank

07 April 2008 (5:57 AM) in Barangay Dibua, Laoag City

Distance—10 kms       Cool-Down—500 meters

Time—53:12 mins

Average Pace—5:19 mins/km

Running Shoes—ASICS Cumulus 8

Music—Bob Marley

08 April 2008 (5:48 AM) at The Fort Area

Distance—10 kms          Cool-Down jog—2.7 km

Time—52:27 mins          Time—17:21 mins @ 6.21 mins/km

Average Pace—5:14 mins/km

Running Shoes—ASICS Cumulus 8

Music—Bon Jovi & Dave Matthews Band

09 April (5:46 AM) at Camp Peralta, Jamindan, Capiz

Distance—10 kms           Hill Workout/Fartlek

 Time—54:46 mins

Average Pace—5:22 mins/km

Running Shoes—ASICS Gel-1120

Music—Linkin Park

3-Day Stay in Cebu

On By kingofpotsIn Insights, Jogging, Military, Pictures, Running1 Comment

02-04 April 2008

I attended a one-day Command Conference on Legal Matters and a two-day seminar on Media Relations at the Central Command Headquarters in Cebu City from Wednesday up to Friday with our Unit Commanders. I was the Guest of Honor and Speaker during the Opening Ceremony of the Media Relations Seminar last Thursday morning. I also visited my troops deployed in Balamban, Cebu on Friday morning as part of my regular visits and assessment of our troops in the area. On my way back to Cebu, I visited the crash site of the plane of former President Ramon Magsaysay in Mount Manunggal.

I stayed at the Marco Polo Plaza Hotel during the duration of my stay in Cebu. I was able to use their gym on a daily basis.

 

The lobby of the Marco Polo Plaza Hotel in Cebu City.

A picture during my speech as the Guest of Honor and Speaker during the Opening Ceremony of the Media Relations Seminar with all the Philippine Army Brigade and Battalion Commanders in Central Visayas.

A regular visit and talk with to men in the field is one of the basic duties of a Commander and a Leader in the Philippine Army. 

There are so many things you have to explain and inform to the men about the policies of Higher Headquarters and the overall Campaign Plan of the Command for Central Visayas in solving the problem of insurgency and serving as a “partner” of development in the area.

 

The National Historic Institute’s Marker in Mt Manunggal, Cebu where the plane, Mt Pinatubo, the President Ramon Magsaysay boarded with 26 other people on the fateful early morning of 17 March 1957, crashed. I will be writing a separate post on my visit to this very important and historic place.  

Running With Style

On By kingofpotsIn Insights, Jogging, Practice Runs, Running3 Comments

Running In Style (the way you look with your running outfit & gadgets) is different from Running With Style.

Every runner has its own individual style or his/her “running signature”. Some would sway their shoulders while running, some would be always looking downward while running, some would be erect, some would be leaning forward and some would flap their palms from their wrists. Running does not have to look right but it should feel right on the individual runner.

In order to minimize these unnecessary bad habits in running, one should have a coach or an advance runner who would observe and give critiques while he/she is running, or get a video or camera to record your movements while running. The following are the four points to consider in improving one’s running style.

1)  Rhythmic Flow—Developing a rhythmic flow to your running style means you have to learn to run with a certain “beat” or cadence. If you can silently chant, following a rhythm, that would greatly improve your running style. Soldiers running in a group would always chant to encourage everybody to follow a certain “beat” or rhythm and this will encourage them to run farther distance without much effort. Most often, runners would resort to music and they carry with them MP3 & Ipods during runs. The beat of the music would go with the cadence or “beat” of the feet while pounding on the ground or on the breathing of the runner.

2)  Light Feet—It is encouraged to run “lightly” with your running shoes, hearing no sound at all while your running shoes hit the ground. You have the feeling that you are “floating” in the air while running if you don’t hear any sounds from your running shoes. You can practice for a 3-5 minutes jumping rope everyday or try jumping without the rope just to emphasize “tip-toe” landing with your feet. To improve on this, you can have your running workouts without any noise made by your running shoes.

3)  Relaxation—Relaxation means that your chin should be loosely hanging, mouth slightly open with the jaws loose. The shoulders should be down and relaxed. The hands & fingers are not held tighly together to form a fist but the fingers should loosely cupped. The wrists should be loose and not tense.

4)  Breathing—Develop a cadence in breathing. Breathing should be relaxed. Runners should develop “belly breathing”, expanding the stomach when you breath in and flattening your stomach when you breath out.

As most of the famous coaches in running and elite runners would say, runners should follow strictly the tested 3 Rs in running—Run tall; Run relaxed; and Run naturally.

Good luck. It needs so much practice and awareness to be able to develop your distinct “running style”.

Weight Reduction

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

On the last week of October 2007, my weight was 155 pounds. After five months of serious training in running and participation of road races from marathon to 10K races, I was able to reduce my weight. Few days before the Mizuno Infinity 15K Run, I registered a weight of 142 pounds. I was surprised on my weight reduction and all my contemporaries and subordinates who have not seen me for a long time were also surprised about my reduction in weight and “more skinny” appearance.

My training during the duration of the Holy Week in Jamindan and “no meat-diet” were instrumental in my fast reduction of weight.

One of the bloggers asked me about my diet which I have not answered yet. Well, this is it. I eat a lot of Mang Inasal chicken whenever I am in Iloilo City and Negros Island. I eat also a lot of fish and fresh vegetables whenever I am in Jamindan and have a taste of fresh oysters whenever I visit Roxas City. Fried sliced banana (native saba), Sweet Banana (Lacatan), and fresh pineapple slices from Passi City, Iloilo are my fresh fruits. I drink green tea and lots of water. But my favorite dish is Tinolang Native Chicken & Pinakbet. Two days before road races, I eat a lot of pasta/foods rich in carbohydrates.

I have to maintain this weight to be competetive in my road races and be able to improve my time in my weekend road races.

See you this Sunday at The Fort.

Running & Golf

On By kingofpotsIn Jogging, RunningLeave a comment

Running and Golf complement with one another. For you to develop endurance in walking from one hole to another, running is a good sports to develop strength and endurance to one’s legs and stamina. It develops also the legs to be stable during golf swings, most especially in the last 9 holes. Once golfers reach the “green” to putt, the player who is a runner does not have to be breathing heavily and has the stable pulse to putt the ball into the hole.

Last Monday afternoon, 31 March, I decided to review my golf swing in our Parade Ground at Jamindan. The Parade Ground has two tee-off areas and one “green”/hole and the farthest distance is about 200 yards.

I started my warm-up using my Iron Wedge club for a distance of 30-35 yards to the putting green. After hitting at least 30 balls, I shifted my practice driving by using my Fairway Club #5 for a longer distance. I was able to hit another 30 balls using my longer clubs.

After my golf driving practice, I inspected the establishment and completion of a 550-meter jogging lane around the Parade Ground which will serve as Oval Track for the Officers and Enlisted Men in their 2-mile run tests. This had been a plan by former Commanders to build but it never materialized. Within this week and few days before my retirement from the service this plan will become a reality.

The following were some of my pictures during my golf driving practice:

After almost one year of not playing golf, my golf stance is becoming tense, awkward, and “rusty”.

I always remember “slow backswing” and shifting of body weight from the right leg/heel to the left leg and left arm straight up to downswing as tips in a golf swing.

A golf swing finishes with a nice upswing and a nice “form”. The Oval Track/running path is seen on the background where it is initially filled with sand and gravel and later to be overlayed with asphalt.

For more stories and insights on golf, please visit my new golf blogsite at http://thebaldgolfer.wordpress.com.

Update: Project “Donate A Shoe”

On By kingofpotsIn Jogging, Running5 Comments

06 April 2008

My staff with the Project “Donate A Shoe” placed their booth at the Run For Life: 3K & 5K Fun Run sponsored by BF Homes this morning. They are happy to report that the remaining seven (7) shoes that were donated, from the fourteen (14) shoes collected since we launched this project, were all distributed to runners who exchanged their “old, worn-out & tattered shoes”

The following runners received their new shoes from the donated shoes:

1)  Jhun Bautista

2)  Zoren Pama

3)  Antero Ocariza

4)  Danilo Sanchez

5)  Riza Reyes

6)  Juan Jose

7)  Rodrigo Sale

Last Sunday, instead of six shoes that were given to the less-fortunate ones, we had given seven and we omitted the name of John Robert Evidor as one of the recipients.

Total of donated shoes distributed to other runners up to the present—14 pairs of running shoes.

My staff were able to take pictures of the recipients and their “old & worn-out shoes”.

Unfortunately, my staff were not able to collect any shoe donation in this morning’s road race in Paranaque.

To all the donors, thanks again! You made a lot of our runners happy today!

The Project “Donate A Shoe” booth will be available at the On Your Mark Road Race at The Fort this Sunday. The “One” White Wristband will still be available for distribution to the donors.