Category: Insights

Day #2: P90X (Plyometrics)

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

Plyometrics are drills designed to connect strength with speed to produce power. It is also known as the “jump training”, this technique emerged in the Eastern Europe in the early 1970s. The word was coined by an American track coach, Fred Wilt, where the word derives from the Latin plyo + metrics, or “measurable increases”. Plyometric training relates to any activity that requires speed and strength, as it improves your ability to run faster, jump higher, and manuever in multidirectional sports. If your game involves a court, field, track, mat, pool, ring, rink, or mountain, Plyometrics can help.

The key to avoiding injury during any plyometric exercise is to ensure proper take-off and landing. This technique can best be achieved by leaping off the toes and landing softly and quietly on the balls of the feet. Wear a good shock absorbing rubber shoes and workout on a surface that provides plenty of cushion. However, if one has a chronic knee problems, this workout is not recommended. Continue reading “Day #2: P90X (Plyometrics)” →

Day # 1: P90X & 10K Run

On By kingofpotsIn Insights, Jogging, Runners' Training, Running9 Comments

Day # 1: P90X—Chest & Back (06 August 2008)

After preparing for the tools (push-up grips; elastic band; 20-lb dumbbells; water; & towel) needed for my first day of exercises, I played the DVD that goes with the program on my laptop and followed the exercises being done by the demonstrators. The first day schedule is devoted to the CHEST AND BACK muscles. I started at 10:00 AM and supposed to finish the exercises in one (1) hour if I strictly follow the tempo of the demonstrators.

After almost 5 minutes of warm-up exercises and stretching of the shoulders, neck, and the arms, the following exercises were followed with the following number of repetitions I performed: Continue reading “Day # 1: P90X & 10K Run” →

Recovery Run & P90X Fitness Test

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

9:12 AM 05 August 2008

We arrived in Los Angeles at 6:00 PM yesterday after a 6 1/2-hour from San Francisco. Although I slept in most part of the trip, I was still tired once we arrived in the house. After dinner, I had to take a shower and went to bed very early.

At 9:00 AM this morning, I decided to have my recovery run and start again a more challenging training for my first ultra marathon trail run within 19 days. It was supposed to do a “double” today with a 5K run in the morning and an 8K run later in the late afternoon but I felt good and comfortable to increase my pace and distance after running 3 kilometers and so I ended up running 13K in the morning. I did a faster 10K run and the remaining 3K were done in my simulated trail run pace. Continue reading “Recovery Run & P90X Fitness Test” →

Pictures @ The SFM Expo

On By kingofpotsIn Insights, Jogging, Marathon Race, Pictures, Races, Running3 Comments

The following pictures were taken on Saturday when we picked-up our race packets at the SF Marathon Expo:

These were the portalets aligned at the vicinity of the Starting Line and more of these were positioned in almost all water/medical stations along the routes of the Full Marathon and 2 routes of Half-Marathon.

Dean Karnazes, the Ultra Marathon Man, with my daughter, Jovelle before we reached the Marathon Expo.

Well, talking of coincidence? I have another photo-ops with the Dean K. He said to my daughter that I am crazy! Well, I think we are both crazy!!!

This is San Francisco Marathon’s version of their Project “Donate A Shoe”. Wow! The six (6) containers are 200-liter drums filled to the rim with donated used running shoes!

These are my race bib with my name printed in it and a strip (pasted above my name) of the ChronoTrack D-strip timing chip which is disposable; the map of San Francisco with the route of the course (yellow colored route) and a Finisher’s T-shirt.

My recap of the race will posted later today.

The SFM Expo

On By kingofpotsIn Insights, Jogging, Marathon Race, Races, Running6 Comments

We arrived in San Francisco’s Embarcadero where the San Francisco Marathon Exposition was located at 3:30 PM this afternoon after 7 1/2 hours trip (to include lunch & gasoline stops) by car from Los Angeles. Our race packets should be taken from the Expo before it closed at 5:00 PM and after that the issuance of race packets was closed. There is no late registration and issuance of race packets on the day of the race. And this is being strictly followed.

While my daughter and I were on our way to the Expo, we met Dean Karnazes again! We had a brief chat and another photo-ops with him. Dean Karnaze told to my daughter that “I am crazy!” Dean K just finished a speaking engagement at the Expo and he was about to leave the parking lot when we met him.

There was a lot of runners inside three long tents and different stalls offering running apparels, shoes, and gadgets. After browsing some of the stalls, we were able to get our race packets and finisher’s t-shirts without any problem. The volunteers did not ask for our Identification card before they finally gave us our race packets.

From the Expo, we proceeded to the house of my wife’s relatives for a visit and they prepared for a “carbo-loading” dinner for us.

The three of us will be with the 8th wave (the last group) to start at 6:30 AM with an expected low temperature of 52 degrees Fahrenheit and high temperature of 67 degrees Fahrenheit. Ooops, this will be a chilling temperature for me for a marathon race.

We are staying for two days in a hotel which is at least one mile away from the starting line. Jogging towards the starting line will be our warm-up.

Good night..I am going to sleep now!

Last Run Before TSFM

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

I did a 12-Kilometer easy run along the moderate hill streets of Los Angeles at 10:30 AM yesterday. This will be my last run before the family travels to San Francisco for the Marathon this Sunday.

I finished the run in 1:15:47 hours with an average pace of 6:09 minutes per kilometer. I told my kids that I will be running an average pace of 9:50 minutes per mile or 6:05 minutes per kilometer during the race. Hopefully, finishing the race in 4:30:00 hours!

So, on this particular run, I tried to run with the 6:05-min pace to include my runs on the hills and I finished a little slower. The heat might had slowed me down on my last 2 kilometers as it was almost midday when I was about to finish the distance.

I hope to do more stretching on the remaining days before the marathon. 

The main goal here is to experience running a Marathon with my kids and show them that I can still finish it at my age. This will be my first Marathon running with them.

Two days ago, we were already talking and planning to run together again for the 2009 Los Angeles Marathon on March.

Nice idea. Why not?

Thai Massage

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

Last night, my kids brought me to the Pho-Siam Thai Spa to have our body massage in preparation for our participation in The San Francisco Marathon. The place is two blocks away from the house and we just walked in going to the place. However, we made a reservation for our schedule a day before.

It was a “heavy” body massage and it was my first time to experience a Thai Massage. One person costs $40.00 plus the tip to the attendant. I must say that this is the best body massage I have experienced so far. The cost is cheap as compared to other Spas around the LA area where the average cost for such service is $60.00 per person. The body massage had a duration of one hour.

For the the cost of one massage session here in Los Angeles is already equivalent to two massage sessions with my massage attendant in Makati City’s Island Spa. Anyway, the experience with my first Thai Massage was worth it and I will be going back again.

2008 Olympic Games & Philippine Sports

On By kingofpotsIn Insights, RunningLeave a comment

Did you know that there are thirty-three (33) sports events in the 2008 Summer Olympic Games in Beijing? Here are the 33 events:

1) Track & Field                                            18) Wrestling                                    

2) Badminton                                                   19) Diving

3) Baseball                                                       20) Water Polo

4) Basketball                                                    21) Modern Pentathlon

5) Boxing                                                          22) Softball

6) Canoe/Kayak                                                23) Taekwando

7) Rowing                                                         24) Tennis

8) Cycling (BMX, Mountain, Road, Track)          25) Shooting Continue reading “2008 Olympic Games & Philippine Sports” →

Updates In Los Angeles

On By kingofpotsIn Insights, Jogging, Running3 Comments

Everything is normal here in Los Angeles after a Magnitude of 5.4 Earthquake was felt at 11:42 AM yesterday. Chino Hills, in San Bernardino County, almost 30 miles southeast of Los Angeles was the epicenter of the earthquake. The last earthquake before this was in January 1994 which devastated Northridge with the Magnitude of 6.7 and resulted to at least 60 deaths and millions of dollars of destroyed properties and infrastructures. People here say that there had been minimal destruction to buildings, houses and infrastructures because they had prepared for such event since 1994 as California implemented a strictest building code. However, the people of California are still preparing for the “big one” to come. Lastly, it was the telephone systems in LA that got jammed, not by the earthquake, but the overloaded calls made by the people of California and from other states and countries after the earthquake. Some wireless telephone companies reported 800% call spike on the calls made after the earthquake. I don’t know if this is a coincidence, I was here in LA when the Northridge Earthquake happened in 1994 and then after another 14 years, I am here again for the next earthquake! Los Angeles must had been excited of my presence! Continue reading “Updates In Los Angeles” →

This Is How They Do It Here! #2

On By kingofpotsIn Insights, Jogging, Runners' Training, Running, Trail Running, Ultramarathon1 Comment

The following Heat Training pointers and instructions were sent to my e-mail by the Race Organizers of the Bulldog Trail Run to guide me in my training and preparations for the race on 23 August 2008.

Very nice and commendable effort to make each runner prepared for the event, at least, one month before the race.

Can our Race Organizers do this in the Philippines? Yes, we can do it, too!

Note: Arthur Webb is the ultra running coach of Jamie Donaldson, the 2008 Lady Champion of Badwater Ultramarathon Race. Continue reading “This Is How They Do It Here! #2” →