Things Your Dad/Mom Forgot To Tell You About Marathon Running


…Assuming that your parents are seasoned marathon runners!

The following are the 13 rules of marathon running, principles which must be followed if you want to have a great race. These are things your Dad/Mom should have told you about, although if he/she had known you were going to become an avid marathon runner, he/she might have invested in counseling rather than inform you about training and sports-nutrition.

Rule #1—You should treat the marathon as a power race, not just a test of endurance.

Rule #2—If you are running about 35 to 40 miles per week (56 to 64 kms) and want to become a better marathoner, you should not simply add on more mileage.

Rule #3—You must optimize your lactate-threshold running speed (LTRS) before your marathon.

Rule #4—Plan your workouts so that you accomplish five key (5) tasks ( endurance, tempo runs, speed runs, recovery, & tapering) before race day.

Rule #5—Start the race slowly

Rule #6—Make your pre-marathon long runs “race-specific”.

Rule #7—Take in four (4) grams of carbohydrate per pound of body weight per day during your marathon training.

Rule #8—If you are female, schedule your marathon for the follicular phase of your menstrual cycle (the time period between the onset of menstrual flow and ovulation).

Rule #9—In spite of what everyone says, do not smear vaseline on your foot before the race begins.

Rule #10—Have a BM (Bowel Movement) before the race.

Rule #11—Do not run a race while bearing a child.

Rule #12—Stay away from ill people during the week after your race.

Rule #13—Rest for seven (7) days–with no running at all–after your marathon.

Reference: IAAF New Studies in Athletics Quarterly Journal. April 2007. page 86

137 Days: Trip To Laoag City


Yes, on this day, there are 137 days before the Bataan Death March 102K Ultramarathon Race.

Last Monday evening, I left for Laoag City by plane to visit the graves of my Mom and close relatives who had passed away. It was some sort of a late celebration of All Souls Day as I was not able to leave Manila on those holidays. Anyway, as they say, “better late than never”. This was the reason why I was not able to attend the 1st and 2nd sessions of the Team Bald Runner’s speed training clinic at the ULTRA Oval Track.

As soon as I woke up last Tuesday morning, I had a run at the newly-renovated Laoag City Oval Track which is 800 meters away from our house. The Oval Track had been fitted with an Olympic-standard tartan track which was formally opened last 21 September 2008 (Milo Half-Marathon Elimination Race Day) by no less than the Governor of Ilocos Norte, Hon. Michael Keon, the former Director of Project Gintong Alay and former Chairman of the Phillippine Olympic Committee during former President Marcos’ administration. As I was about to start my run on the oval track, I saw Dr Chester Punio, a practicing medical surgeon in Laoag City and an avid runner, and he called my attention and we had a brief conversation. He introduced to me Reynaldo Pascua, an elite runner from Ilocos Norte who qualified for the the Milo Marathon Finals this coming 30th November for finishing No. 2 during the Milo Half-Marathon Elimination Run in Laoag City.

After a brief conversation with Dr Ponio, I started my run and Rey Pascua joined me during my workout. I found out that Rey Pascua is 38 years old with a height of 5 feet and had been a past/former champion of yearly races in Metro Manila in the late 90s and early 2000. He told me that he is one of the provincial elite athletes being supported by the Provincial Government but he lamented to me that he still lack the much-needed financial support for him to participate in road races in Metro Manila which offer Cash Prizes to the top winners. While he trains for the MILO Marathon Finals, he receives a monthly stipend of less than P 4,000 (barely $ 80.00) which I have the impression to be his salary for being one of the maintenance personnel of the Oval Track. I really admire his passion in competitive running but I also pity him for being not being supported well in his training.

I was able to run 10.32 kms in 52:54 minutes last Tuesday morning with an average pace of 5:07 mins/km.

On the following day, I went to the Oval Track for another run and I was able to cover a distance of 10.04 kms in 55:40 minutes with an average pace of 5:32 mins/km.

It was a little odd to see that the Oval Track is already under repair after almost two months since it was opened for the public. There are portions of the track where the tartan was not evenly “fixed” or “snugged” to the ground and these portions are starting to create “bubbles” on the track. I hope these problems will be fixed soon. I got some information that more people from Laoag City are starting to run and use the oval track which is a good sign of the sports development, most especially in running, in the said city.

Lastly, what I like about the Laoag City Oval Track and Iloilo City Sports Complex Oval Track is that they are FREE for the public. How I wish the ULTRA Oval Track should also be FREE for the public. PSC has more appropriated budget/support from the national government than the local government. This is just a wish.

And Now This One…Love/Hate: Comment From RG


Here are the exact words from RG that he posted in one of the comments from my post about my Race Report in last Sunday’s NB Powerrace 25K Run:

Hello sir, I first ran into your blog in June. I decided to log my runs and try the 1000K challenge. I logged around 375km since June. The NB Powerace is my longest run ever 25K. I was a truly a challenge. The course layout and support (marshalls, signs, water stations) were great. It was a great feeling to make to the finish line. My wife also finished the 10K run.

Unfortunately, I was among 5 car owners whose vehicles were broken into sometime during the race. We parked at the end of street (cul-de-sac) behind the Clark Hostel and Clark Museum. I and my wife lost many valuable and important items. I reported this to the CDC police. They seemed to point the finger at the race organizer for not providing security. Another robbery victim at the police station said that he talked to a race organizer. The race organizer said that security is a police matter. Quite sad to see people pointing fingers at each other while washing their hands of responsibility.

I work at Clark and was able to borrow money from co-workers so that I could check my family out of a hotel, feed them, buy fuel and pay for toll back to Manila. The new theme/tag-line of New Balance is very appropriate for my feelings – Love-Hate running.

Hate to rain on the parade, but I think other runners should learn from this experience. Be careful where you park your car. Push organizers to improve lighting and security. There is always a better way to do things.

RG

I’ve heard and read a lot of reports and incidents about thefts and robberies on parked cars at The Fort and other places where there were road races for the past months and these were discussed among runners in their respective e-forum and sometimes after the race.

I think I’ve heard of two separate incidents of robbery on things inside the cars parked at the Bonifacio High Street for the past few races and RG’s comment/predicament is the usual sitaution for the owners or victims—the race organizer and the Police/Security Personnel/Administrator of the place or venue of the race do not accept responsibility for your losses and they are not even liable to what had happened. Such incident ends up as part of the Police’s Statistics on Crimes Committed within the area and nothing is done about it.

What should we do to fight/catch these thieves and give a lesson to those who should be responsible for the safety of our car once we park in such places? The following are just my humble suggestions and you can add up by posting your comment/s:

1) Keep your car “clean” inside—Do not display your cellphone, digital camera, laptop, any bags, shoes, shirts/apparel, even sandals, and even towels inside you car. Place them in one bag and hide the bag inside your baggage compartment. Anything seen inside your car is a source of temptation to these thieves. 

2) Keep it simple, stupid! (KISS)—Before you leave the house, wear already your “running kit” and your race bib and after the race you should go home, if possible, with the same attire most especially if you don’t expect to be at the podium. Leave your money and cellphone at home, however, bring your ID with you (just in case, you win in your age category) and hide it in your car.

3) Stay in a Hotel With Quality Service—For races outside Metro Manila, in case you want to rest overnight near the venue of the race, you should make your reservation to a hotel that speaks well of its quality service. You can leave your valuable things inside your room’s deposit box/security steel box and leave the room wearing your running kit. Put your car key inside the pocket of your running shorts.

4) Bring your “designated” driver/”security guard”—If you are running as a group, bring somebody who could be your driver and at the same time your “security guard” who will guard your vehicle.

5) Be vigilant and observant—Security is everybody’s business and we have to cooperate each other in order to arrest or catch these thieves in the act or when they are about to do their act. There is what we call “citizen’s arrest” and anybody could implement this. I believe that these thieves “pose” as legitimate runners with the proper bibs and running kits ( and that’s the reason why they are not being observed intently or suspected by the security guards) and they run the shorter distances. Once they are finished with their runs, they pretend to be going back to their cars but instead, proceed to their “targets” whose owners are still running the longer distance races. If you observe such “runner-thieves”, report to the security guards at once. If there is a term called “runner blogger”, there is also a word called “runner thieves”, too!

6) Submit An Incident Report—Those victims of these acts must be able to file an incident report or complaint letter to the Race Organizer, Owner/Administrator of the Parking Areas, and Director-General, PNP (Attention: SAGSD-Security Agency & Guard Supervision Division, PNP) to complain on the inability of the Security Agency to provide security and protection to such installations. Such report and complaint on the inefficiency of the Security Agency will be a ground for the owner of the installation to terminate its contract with the security service provider. This will serve as a “lesson” to the security guards for them to do their job properly. You can also report the incident to the Police/PNP for documentation purposes, however, don’t expect that those stolen goods/equipment will be brought back to you.

7) Continuous Reminders and Announcements by Race Organizers Before, During & After The Race—Have you heard those continouos announcements at the airport through the Public Address System not to accept any baggage from strangers before you enter the airport or board the aircraft? In trying to imitate this, the race organizer could announce some security measures (repeatedly, too!) to warn every runner to be security concious with their belongings and be sure to double-check if their cars are locked and their things secured. The race organizer could also warn the Security Guards to do their jobs properly and efficiently during the race. Let me ask how much does a Race Organizer pay for the use of The Fort streets in every road race? So, if a Race Organizer is paying an specific amount to The Fort, the Security Provider is duty-bound to provide the best security services to each of the runners. From there, you know already who should be accountable to such incidents.

I hope such incidents of robbery in parking areas during road races will cease to exist in the near future. Remember, let us be vigilant always and cooperate with one another.

Have fun and run faster!

Ok, thanks!… you bumped-off my booth again!


I am wondering why my “Project Donate A Shoe” Booth had been picked by Race Organizers or their staff to be placed away from the vicinity of the other booths or near the stage. Is there preferential treatment to sponsors for the race? My booth is not getting any income and my staff is not engaged in business and we are wondering why these people had to drive my booth away from the initial place we had established before the start of the race.

Our booth is not actually a booth with a tent, table and chairs but only a “tarpualin”  being tied on two posts which serves as a background for our photo-ops in case we have donors of used shoes. Our booth is an advocacy and not a business entity. For the past three road races, our booth had been advised to leave the vicinity or near the other commercial booths or booths of the race organizers and sponsors.

We just kept silent about these incidents during race days as we didn’t want to argue with the race organizers and their sponsors. We didn’t want them to be disturbed in acquiring more income to their outfits and businesses. I am just wondering how much does a sponsor pay or contribute to the sports organizer in a particular road race? Last Sunday, it was okey for us to be positioned, after being bumped-off again, near the rows of the portalets. Despite such location, my runners, donors, friends, and other runner bloggers still came to the booth and we were happy to trade and exchange our experiences during the race.

So, next time, if you don’t see my booth/”tarpualin” near the stage or along the rows of booths of sponsors, we could be just around the corner of the block or along the sidewalk. Please, be patient to look around and you will find us.

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


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


 

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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


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


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”


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


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”