4:54 PM 01 January 2009 @ Rizal High School (Pasig) Oval Track
The sky was still overcast when I started my run in the afternoon of the first day of the year 2009. Upon my arrival at the Rizal High School Oval Track, the elite runners of the Team Bald Runner had just arrived at the place a few minutes ahead of me. I could see that our elite runners of Team Bald Runner are seriously preparing for the March 8 Philippine Marathon for Pasig River. According to Captain Espejo, he updated me with a report that our marathon runners of Team Bald Runner are on their right track and training for them to qualify on the Olympic Marathon finish time of 2:18 hours.
After a warm-up run of 4 laps with an average pace of 6:15 mins/km, I did my stretching and speed drills. I told Captain Espejo that I will be doing a one-hour long run at my 80%-85% (5:45 mins/km pace). He suggested that I should increase my pace for the last 30 minutes of my run. For the first 30 minutes of my run, my average pace was 5:25 mins/km, running on a counter-clockwise direction on the oval track. For the last 30 minutes of my run, I changed my direction on a clockwise along the oval track and I was able to register an average pace of 4:45 mins/km. After one hour of continuous run, I slowly jogged for another lap and then walked for another half lap. To include my warm-up run, I was able to run a distance of 14.4 kilometers with an average pace of 5:11 mins/km.
My workout terminated with a full stretching routine assisted by Coach Espejo. Coach Espejo gave me a positive feedback where he made a comment that I was able to correct the defect on my strides and footstrike. Thanks, Coach Ferdie!
Finally, allow me to make a comment about the Flagcounter that I newly displayed on my blog last 31st December 2008. I am amazed and surprised with the results I am seeing right now with the Flagcounter. After almost two days, I could see that there are readers from 30+ countries around the world visiting this blog. Assuming that the readers are Filipinos, we could just imagine how the Filipinos are located entire the world. On the other hand, if these readers/visitors are really permanent residents in these countries, this proves that running is a “universal” sports and it makes the Philippines also known to them through this running blog.
To my readers/visitors from all over the world, even if you are unable to leave a comment in this blog, thanks for the visits.
Bald Runner 
Hi! I believe I’m one of those Filipinos from Australia. I’m here temporarily and I myself am training to run the Pasig Marathon this year. I find your blog very helpful, and I learned that I do too little speedwork! I never thought that speedwork and interval training are very important for marathons also. I mostly did tempo runs and long runs in my marathon preparations. So, thanks for the info, and I hope I can also join the training sessions when I’m back in Manila for good. And thanks also for writing about your running adventures. I somehow find that I’m part of a virtual community of runners.
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Hi BR,
Alright! That’s great news about the possibility of getting one of your elites into the Olympics qualifying time. 4 minute time difference right?
Have fun this year BR! I can sense a lot of records will fall this year, given the speedwork you’ve been doing. And many more podium finishes as well!
QuickSilver
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here’s to a full running calendar ahead of us!
cheers!
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debbie, visit the team bald runner’s blogsite at http://www.teambaldrunner.wordpress.com and you can send an e-mail to coach espejo. coach espejo will request you to run on the oval track for 30 minutes and send him the number of laps and the excess number of meters you finished. from the result of your run, coach espejo will send you your speed target goal & specific instructions. thanks for the visit.
qs, thanks. i need to do more hardwork to improve my time. so far, my top runner needs to improve by 3 minutes to reach the olympic marathon qualifying time. we are also improving our chances in the lesser distance runs. thansk.
jonel, thanks! more running adventures to come for this year! thanks for the support, too!
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Hi Sir BR.
I’ve been texting Capt. Espejo, since I have several shoes that I wish to donate to your noteworthy cause. He told me to drop by your booth on the 18th, at the PSE Bull Run?
I’ve been an avid reader of your blog, and your articles are helpful – especially that article you addressed to those Pinoys running in Singapore. I just finished my first ever marathon in Singapore last December and your article was useful. I am also considering the Philippine Marathon this March, but for now, I’m targeting a strong half marathon finish in HK this Feb.
Hope to see you at your booth this Jan. 18, at the PSE Bull Run. And accept my shoes as donation!
Thanks for the insightful and inspiring articles!
WENCY
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