Category: Insights

163 Days: Easy Long Run @ U.P.

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

5:55 AM 25 October 2008 @ UP Diliman Campus

After having my weekly massage yesterday afternoon, I decided to have my early Saturday easy long run at the UP Diliman Campus. I arrived at the Parking Area fronting Palma Hall at 5:40 AM and after my stretching routine, I started my easy long run.

During my run, I was able to establish a route-loop of 6-kilometer distance within the campus. I did 3 laps on the said loop plus two laps around the usual loop where runners/walkers would do their workout. I was able to run a distance of 22.35 kms in 2:25:25 hours, an average pace of 6:00-6:30 mins/km.

It was a nice long run for Saturday and I ended eating a lot of “taho” while I was doing my post-stretching exercises.

Tomorrow, “Team Bald Runner” will be joining the 4th October Run at The Fort. After the race, the following runners will be awarded with the “1,000-Km Club” Finisher’s T-shirt at the Bald Runner’s Booth—The Loony Runner aka Dr Joe; Banana Running aka Bards; and MarkFB.

164 Days: Easy & Hard Runs @ ULTRA

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

Instead of maintaining my usual morning runs last Wednesday & Thursday at the ULTRA Oval Track, I decided to have my runs in the evening. It was already past 6:00 PM when I arrived at the Oval Track and some of the runners were about to go home already. Lala Calma surprised me when she greeted me as she was leaving the track.

After my stretching exercises, I started to do my easy run and I was able to cover a distance of 14+kilometers along the track, which was equivalent to 35 laps with an average pace of 5:10-5:35 minutes per kilometer. Continue reading “164 Days: Easy & Hard Runs @ ULTRA” →

Discipline & Training

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

Last Tuesday morning, I had an easy run at the ULTRA Oval Track which covered a distance of 11+kilometers. I considered this run as my recovery run after joining the 1st Mayon Trail Run las Sunday. While I was doing my cool-down stretching exercises, I had a chance to talk to the other runners who were also having their workout at the oval track.

I had a conversation with Kim O’Connell as she was impressed on what she saw in my race report about the 1st Mayon Trail Run in this blog. I told her some of the description of the terrain, the river, the lahar sand and the rocks we had to run through and even showed her some rashes/cuts on my legs as I slide through rocks along the banks of the river before finishing the race. We even talked about my Team Bald Runner and their performance in the said event. We also talked about running and getting further beyond the marathon distance and other endurance sports. Continue reading “Discipline & Training” →

166 Days: Drills; Strides; & Plyometric

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

6:10 AM 21 October 2008 at the ULTRA/Philsports Oval Track

In the early 80s, I did not do any drills, strides or plyometric in my running workouts and training for the marathon as these “terms” were unknown to me. It was for the reason that I concentrated building my endurance base during those days without trying to fully improve on my speed. Now that I am older and trying to find out “ways and means” to improve my running performance, I’ve discovered and read about these terms in latest books, special sports programs and in the Internet.

In today’s training of athletes, drills/strides and plyometric are done as part of the warm-up and preparation for high intensity speed workouts at the oval track. After stretching and easy warm-up run/jog, drills/strides and plyometric are used to “prime” the muscles and the nervous system for a fast running workout.

Drills consist of Slow Skipping or Bounding; High Knees; Butt Kicks; and Sideways Jumping Jacks. Strides is running 100 meters approximately at your race pace. Plyometric are “jump exercises” ranging from low to high intensity exercises. It is recommended to do these drills/strides and plyometric at least twice a week.

Last Tuesday morning, I did some of these drills and plyometric exercises, to include running on the stairs of the bleachers at the ULTRA Oval track. After few minutes of rest, I did my speed workout. I was able to run a total distance of 11.52 kms.

In last Monday’s news, I’ve read a news report about Manny Pacquiao’s training and his improvement in speed and agility in preparation for his fight with De La Hoya on December 6, 2008. The news report attributed Manny’s improvement as a result of his Plyometric exercises. If Manny can do it, I think you can do it, too!.

However, this is just a warning to those who have knee injuries and “first-timers” on plyometric. Please do the exercises slowly and stop if you feel some pain on your knees, leg muscles, or feet.

“Team Bald Runner”

On By kingofpotsIn Insights, Jogging, Runners' Training, Running2 Comments

The following is the composition and names of athletes of the Team Bald Runner:

  1. Cresenciano Sabal
  2. Elmer Sabal
  3. Reynaldo De Los Reyes
  4. Ellen Tolentino
  5. Maricel Maquilan
  6. Gerald Sabal
  7. Jujet De Asis
  8. Saturnino Salazar
  9. Michael Embuedo
  10. Ailene Tolentino

Merlita Arias, 2nd Placer in the Overall Women’s Category Winner of the 1st Mayon Trail Run and who trains presently in Cebu City, had signified her intention to join Team Bald Runner. Other “elite” distance runners had also sent “feelers” for them to be included and train with the team.

172 Days: ULTRA Tempo & Easy Runs

On By kingofpotsIn Insights, Jogging, Runners' Training, Running1 Comment

5:20 PM 14 October 2008

I did another tempo run at ULTRA Oval Track yesterday afternoon where I was able to cover a distance of 17.10 kilometers. After my stretching routine, I did 12 laps of warm-up run covering a distance of 5.08 kilometers with a time of 27:31 minutes. My average pace was 5:25 mins/km with an Average/Maximum Heart Rate of 142 bpm/151 bpm. I usually do my warm-up run at Lanes 7 & 8.

After drinking water, I did a 12-minute run along Lanes 3 & 4 covering a distance of 2.67 kms (5+ laps) at an average pace of 4:36 mins/km. My Average/Maximum Heart Rate were 156 bpm/161 bpm. One lap of recovery run of about 3 minutes followed and a water break. Continue reading “172 Days: ULTRA Tempo & Easy Runs” →

BR’s “1,000-Km Club” T-Shirts

On By kingofpotsIn Insights, Jogging, Pictures, Runners' Training, Running19 Comments

I am giving away Finisher’s T-shirt for those who enrolled to Bald Runner’s “1,000-KM Club” and had posted their mileage or number of kilometers in their respective blogs. I prepared the first 10 pieces of this T-shirt.

The Finisher’s T-shirt is FREE! Of course, for those who finished 1,000 Kilometers.

 

173 Days: www.bataan102.com

On By kingofpotsIn Insights, Jogging, Races, Runners' Training, Running, Ultramarathon6 Comments

For those who are interested to experience and participate to the Inaugural Bataan Death March Tribute 102K Ultramarathon Race on 1:00 AM 05 April 2009, please visit our website at www.bataan102.com. This site had been posted last Friday, 10 October 2008. The Bald Runner’s Event is aware that there are things to be fine tuned and improved on this website and we need your comments. This site would not be possible without the help of Eric aka The Pasion Runner. Thanks, Eric!

Please post your comments and your desire to participate in this ultramarathon event by stating your name, age and contact number or e-mail address at the Comments page. Registration Forms “on-line” will be available soon. Continue reading “173 Days: www.bataan102.com” →

174 Days: Adidas KOTR Official Results & BHS Evening Run

On By kingofpotsIn Insights, Jogging, Races, Running3 Comments

Thanks, RunningDatcom and The Bull Runner , for posting the results of the Adidas “King of the Road” 10K and 21K races.

My official time for the 21K race was 1:47:56 hours with an average pace of 5:09 minutes per kilometer. I was # 100 among the 717 finishers and placed # 10 among the 50+ years old runners. My GF 305 finish time was slower by one minute from the digital clock’s time at the finish. This was the reason why I was wondering why my watch was registering 1:47+ while the digital clock at the finish line was showing 1:46+ before I reached and passed the finish line. Anyway, “officially” my time was 1:47:56 hours but I would rather stick to my GF 305 finish time (1:48:55 hours) for my personal record. Continue reading “174 Days: Adidas KOTR Official Results & BHS Evening Run” →

175 Days: Sunday Run & Week’s Recap

On By kingofpotsIn Insights, Jogging, Runners' Training, Running5 Comments

I missed the company of the other “blogger-runners” after finishing the Adidas “King of the Road” 21K Run last Saturday morning. After seeing Bards aka Banana Running with her camera taking my finish pose; having a pose with Ivan from Los Banos, Laguna and the Philippine Army runners, I tried to look for my car where I could change my running kit. Instead, I met my officers and runners from Camp Aguinaldo and they offered me a bottle of 100 Plus Orange-flavored bottled drink while we were having a brief conversation. As soon as I finished drinking the whole bottle, I felt something wrong with my stomach! The drinks made some weird reaction to my stomach that I felt I was going to have a “LBM”. I immediately located my car and went home, missing the “photo-ops”, brief chats, and race stories with the other runners, most especially to the “runner-bloggers”. Anyway, after “relieving” myself at my place, I had to re-fuel, drink a lot of water and sports drinks, and had full rest. Later, I made my race report on this blog. Continue reading “175 Days: Sunday Run & Week’s Recap” →