Author: kingofpots

“1,000-Kilometer” Club

On By kingofpotsIn Jogging, Running16 Comments

When I was a student-officer in the Infantry School, Fort Benning, Georgia, USA from Oct 1983 to May 1984, I came across a “500-Mile” Club. Everybody was free to join the club. All you had to do was to follow the rules and regulations/instructions. Every member should be able to run 500 miles by logging on a chart where your name is printed. There were designated routes where the correct distance was measured in miles. “Honor System” was involved in registering the number of miles a member ran for a day.

After the EDSA Revolt in 1986, I was assigned in the Philippine Military Academy as its Intelligence Officer. In order to promote physical fitness to my officers and men who were engaged in smoking, gambling and drinking liquor in their free time, I introduced the “1,000-Kilometer” Club where everybody should be able to run the said distance with corresponding prize/s every time a person finished an increment of 100 kilometers. It was a successful running program that made us a strong running team in road races in the late ’80s.

The prize ranges from athletic socks, headbands, baseball/runner’s caps, running shorts, singlets, T-shirts, sports attire, free tickets to a movie, free food/dinner/lunch, and the ultimate prize for running the target/goal of 1,000K was a brand-new running shoes. Aside from being a strong running team, my “boys” became more healthy, fit, family-centered, and never tempted to smoke, gamble, and drink intoxicating liquor again.

When I visited PMA last month, one of my “boys” who is retired already, reminded me of this running program when he told me that we were running from Baguio City to San Fabian, Pangasinan via Marcos Road and from Bauang, La Union to Baguio City via Naguilian Road on different occassions as part of our “1,000K” Club.

Starting last Saturday, 01 March 2008, I’ve started my membership with my own “1,000K” Club! 

D-4 Day: DND-AFP Gintong Pangarap Half-Marathon

On By kingofpotsIn Half-Marathon, Jogging, Races, Running12 Comments

05 March 2008

As of this date, there are already 700 registered runners from the AFP’s Major Services who will participate in the Half-Marathon and 5K run. On the civilian side, there are already 351 registered runners, of which 180 of them will be running the half-marathon and the rest will be running the 5K race. My staff & organizers expect to have at least a total of 1,200 runners with almost 300-400 runners participating the Half-Marathon distance.

It is unfortunate that this Sunday’s Half-Marathon race will be held on the same day with Senator Pia Cayetano’s “Pinay In Action Race” at The Fort and we expect that most of the civilian women runners will be absent in our Half-Marathon & 5K race.

The DND-AFP Gintong Pangarap Half-Marathon race will start at exactly 5:30 AM on Sunday at the Grandstand of the Villamor Air Base and the route goes all the way to the Philipine Public Safety College (near the International School), passing along Lawton Avenue in Fort Bonifacio towards The Fort Complex and back to Villamor Air Base.

I will be joining the runners in the Half-Marathon race. Hope to see you there!

Top 20 Male: 2008 Los Angeles Marathon

On By kingofpotsIn Jogging, Marathon Race, Marathon Race Results, Running2 Comments

50 Laban Moiben Marietta GA KEN 24 M 02:13:50 02:13:50 1
21 Christopher Kiprotich     KEN 26 M 02:14:19 02:14:19 2
14 Khalid Kamal Yaseen Pittsburgh PA BHR 25 M 02:15:23 02:15:24 3
10 Augustus Kavuta Tampa FL KEN 31 M 02:16:01 02:16:01 4
7 Franklin Tonorio Tampa FL KEN 38 M 02:16:29 02:16:29 5
12 Odilion Cuahutle     MEX 37 M 02:16:42 02:16:42 6
11 Benson Mbithi Clusane Di Iseo   KEN 29 M 02:17:00 02:17:01 7
23 Lamech Mokono Santa Fe NM KEN 28 M 02:18:40 02:18:41 8
27 Edward Kiptum     KEN 29 M 02:19:21 02:19:21 10
51 Dmitry Safronov Los Angeles CA USA 27 M 02:19:41 02:19:41 11
29 Mark Batres     USA 23 M 02:20:18 02:20:18 12
33 Cristian Villavicencio     NIC 31 M 02:27:55 02:27:56 13
12150 Roy Vargas Heredia   CRI 28 M 02:29:10 02:29:14 15
30 Erwin Eulogio Oroxom Racancoji     GTM 30 M 02:30:30 02:30:31 16
500 Timothy Scarpinato Champaign IL   24 M 02:33:21 02:33:23 17
24275 Sabino Beltran North Hills CA   31 M 02:34:27 02:35:16 19
917 Fermin Sequen Guatemalteco   GTM 40 M 02:34:33 02:34:34 20

Laban Moiben from Kenya received $ 20,000 and a brand-new Honda Car as his prize as the Men’s Champion.

Top nine runners (there is no # 9, # 14, # 18) were all foreigners—7 are Kenyans; 1 from Bahrain; and 1 from Mexico. US runners were at # 11 & # 12.

Out of the top 17 runners, 10 runners belong to the 20-29 years old category; 6 are from 30-39 years old category; and 1 from the 40-49 years old category.

For more information on the XXIII Los Angeles Marathon last 02 March 2008, click here.

Top 20 Female: 2008 Los Angeles Marathon

On By kingofpotsIn Jogging, Marathon Race, Marathon Race Results, RunningLeave a comment

F7 Tatiana Aryasova     RUS 28 F 02:29:09 02:29:09 14 1
F50 Yuliya Gromova New York   RUS 33 F 02:34:12 02:34:12 18 2
F3 Jacqueline Nytipei     KEN 24 F 02:37:47 02:37:47 23 3
F12 Albina Gallyamova     RUS 24 F 02:37:50 02:37:50 24 4
F8 Mary Ptikany     KEN 30 F 02:40:12 02:40:12 27 5
F4 Claudia Camargo     ARG 36 F 02:45:17 02:45:17 34 6
F25 Jennifer De Rego     USA 29 F 02:46:24 02:46:24 36 7
F11 Tatiana Titova     RUS 42 F 02:51:32 02:51:32 50 8
12304 Katie Layman Martinez CA   25 F 02:53:44 02:55:02 59 9
24270 Tereso Yanez Los Angeles CA   40 F 02:59:13 02:59:54 89 11
F27 Dina Cruz     GTM 34 F 03:00:04 03:00:04 95 12
23802 Jenn Shelton Bend OR   24 F 03:00:34 03:00:34 96 13
14742 Bari Ramberg Beverly Hills CA   41 F 03:00:49 03:01:05 99 14
23825 Angie Radosevich Eugene OR   32 F 03:03:57 03:04:08 117 15
11041 Corinne Roberts San Francisco CA   22 F 03:07:59 03:09:25 141 16
8245 Teresa Rider Boulder CO   49 F 03:08:27 03:08:34 149 17
561 Linda Rosenthal La Canada CA   42 F 03:10:08 03:10:42 162 18
824 Rossana Robinson Westlake Village CA   45 F 03:10:42 03:10:54 173 19
17869 Jennifer Balentine Lake Tapps WA   33 F 03:12:10 03:12:23 187 20

The LA Marathon organizers introduced the “women challenge format” where the elite women runners were released 20 minutes ahead of the elite men runners and the rest of the runners/particpants. Tatiana Aryasova won a “bonus” prize of $ 100,000 for winning the said race format as nobody from the elite men runners had overtaken her up to the finish line. Tatiana Aryasova from Russia also received $ 20,000 and a brand-new Honda Car as her prize as the Lady Champion.

It should be noted that out of the 19 (there is no # 10 on the list) top female runners, 7 are within the age category of 20-29 years old; 6 are within the 30-39 years old category; and 6 are within the 40-49 years old.

Lydiard’s Training For Marathon # 1

On By kingofpotsIn Jogging, Runners' Training, Running1 Comment

How to set up a training schedule

1.  Count back from the first important race date.

2.  Allow a week to ten days for Freshen-up.

3.  Allow six weeks (including freshen-up) for Co-ordination training.

4.  Allow four weeks for Anaerobic Development.

5.  Allow four weeks for Hill Resistance Training.

6.  Conditioning training is time left, hopefully 10~12 weeks.

7.  Marathon Conditioning Period (10~12 weeks or as long as possible): 

           A) Conditioning starts with only aerobic running (flat and hills). 

            B) Then include a day of easy fartlek and strong runs over 5 and 10k.

8.  Hill Resistance Period (4 weeks): 

                Hill training two or three days a week.  

               One day a long aerobic run.

               Other days for leg-speed or easy running.

9.  Track Training Period (10 weeks): 

           A) First 4 weeks: Anaerobic Development Training:  

               Anaerobic training (i.e.: repetitions, fartlek, etc.) two or three days weekly.  

              One day a long aerobic run.  

              Other days for sprint training or easy running. 

           B) Last 4.5 ~ 5 weeks: Co-ordination Training: 

                Sharpners, development races (under- and over-distances), fast relaxed runs. 

           C) Freshen-up: 1 week to 10 days.

10. Continuation of racing (Race Week / Non-Race Week) 

Note: For the details and understanding of the Lydiard’s Method of Training for a Marathon or Lesser Distance Races, please read this.

2008 Condura Run: Official Results

On By kingofpotsIn Jogging, Race Results, Running4 Comments

My official time in the 2008 Condura Run 10K Race last 02 March 2008 was 49:37 minutes. I placed # 78 out of the 478 finishers. I was also # 7 in my Age Category of 50-59 years old. For the complete results, please click here.

Training Journal (25 Feb-02 Mar 2008)

On By kingofpotsIn Jogging, RunningLeave a comment

25 Feb 2008—Rest/No runs

26 Feb 2008—Rest/No runs

27 Feb 2008—Rest/No runs

28 Feb 2008—Rest/No runs. Body Massage @ Riviera Spa Iloilo City

29 Feb 2008—Rest/No runs. Stretching & Dumbbell exercises

01 Mar 2008—10K/6.2 miles Run @ Libingan ng mga Bayani-Heritage Park-Bayani Road Loop

02 Mar 2008—2008 Condura “Run for Tubbataha Reefs” 10K Run 

LA Marathon XXIII

On By kingofpotsIn Jogging, Marathon Race, RunningLeave a comment

02 March 2008

My son, John Paul, just finished the Honda Los Angeles Marathon. He finished in 4:55:14 hours, which is a great improvement from his time last year of more than five hours! As seen from the results, he placed # 5,553 out of 17,011 finishers and he was ranked # 4,219 out of 10,491 males who finished the 42K run. This is his fourth time to run and finish the said race. Despite running 14 miles (22.4 kilometers) as his longest running workout three weeks before the race, he was able to comfortably finish the race with a better time. Unfortunately, my daughter, Jovelle, did not join him in this race this time.

Congratulations, John!

49:37 Minutes @ 2008 Condura 10K Run

On By kingofpotsIn Jogging, Running5 Comments

02 March 2008

Having a running workout yesterday morning with a distance of 10 kilometers gave me the confidence to run for the 2008 Condura (Race for Tubbataha Reefs) 10K Run early this morning. I was thinking of this run as part of my training for another marathon in the future. And I started also making some research on the Lydiard’s Training Method for my preparation in future races, hoping that I could come up with a training schedule that matches to my age and capabilities. (Note: I’ll posting some of the excerpts of the Lydiard training in my future posts).

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I received my race packet two days before the race and I was impressed on the contents–a Finisher’s T-shirt, my race number from Runner’s World Mag, flyer on the importance of saving the Tubbataha Reefs in Palawan, and most of all, a detailed instructions and rules of the road before, during, and after the race. My P 300.00 is really worth for this kind of race which is well-prepared and well-planned!

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After checking-in at the starting line area, I had a chance to talk to “Totoy” of  Happy Feet Runners Club and told me that he is a regular visitor of my blog and mentioned to me that one of the organizers of the 2008 Pasig River Marathon liked what I posted regarding my critique on the conduct of the Marathon Race.  I saw some runners of Gold’s Gym who just participated in the Hongkong’s Standard Chartered Bank 42K Marathon Race two Sundays ago.

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I did not stay infront to compete with the elite runners but I was in this area immediately infront of the stage which is on my right. After a long absence of running road races, I could hardly recognize Mr Rudy Biscocho, the race organizer, from the familiar face that I know when I was running in the 80’s. I regard Mr Biscocho as the number # 1 race organizer of running event in the country today.

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The race started on time at 6:00 AM but before the 10K race started, there was a briefing on the course of the race, singing of the Pambansang Awit/Lupang Hinirang and a speech of one of the young Concepcions telling the audience and participants on the overall goal/objective of the race. The head of the organization/outfit that is implementing the preservation of Tubbataha Reefs also delivered a word of thanks for supporting the said running event.

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And the starting gun was fired and off we go! The 10K runners were released first and after five minutes, the lesser distance races–5K & 3K runs, were released but with a different routes from the 10K runners. The 10K runners took the road that goes south going to S & R  and then left towards the Kalayaan Fly-Over. All the runners enjoyed running the roads because there were no vehicles plying along the road! After going down from the Kalayaan Fly-over, we were already running the Gil Puyat Avenue. The turn-around was located near the Zuellig Building. There were kilometer markings in every kilometer along the way. There were also enough water in bottles given by the volunteers in water-aid stations. Except for the approaches of the Kalayaan Fly-over on The Fort area side and Gil Puyat Ave., the course is relatively flat.

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My running form, 600 meters from the finish line!

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My last 200 meters from the finish line!

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That’s my happy face and victory pose for being able to break 50 minutes for the 2008 Condura Run 10K Race! 

The following data were taken from my GF 305 after the race: 

Finish Time—49:37 minutes             Average Pace—5:03 mins/km

Average Speed—11.9 km/hr             Maximum Speed—18.2 km/hr

Average HR—171 bpm                       Maximum HR—179 bpm

Total Ascent—440 meters                Total Descent—446 meters

Total Calories—728 cal

Congratulations to all the Runners and Finishers of the 2008 Condura “Race For Tubbataha” Run!

Hope to see you again in next Sunday’s 7th DND-AFP Gintong Pangarap Half-Marathon!

Top 20 Female: 2008 Pasig River Marathon

On By kingofpotsIn Jogging, Marathon Race, Marathon Race Results, RunningLeave a comment

             Name                                    Time

1.   Jho-Ann Banayag                      3:02:26

2.  Christabel Martes                      3:o6:50

3.   Jeruto Kigen Caroline               3:10:26

4.   Joanne Manangat                      3:37:33

5.   Flor Donos                                  3:42:46

6.   Katie Fischer                              3:46:09

7.   Anna Vargas                               3:48:16

8.   Enate Sayrol                               3:54:56

9.   Jenny Kinsella                           3:55:01

10. Geraldine Sealsa                       3:58:31

11. Ailyn Morillo                              4:04:55

12. Genevieve De la Pena              4:05:51

13. Mila Paje                                    4:08:43

14. Annie Agoncillo                         4:09:35

15. Joan Pallones                            4:09:36

16. Olive Cortez                              4:11:18

17. Debbie Marie Bautista             4:14:52

18. Daisy Castillon                          4:15:11

19. Reva Magno                              4:20:10

20. Monique Nimo                         4:22:45