Category: Jogging

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.

Book: “Run Faster” By Brad Hudson

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

The complete title of this book is “Run Faster: From 5K To The Marathon”. This is the latest book published for this year regarding running and portion/part of this book was featured in the Running Times Magazine for October 2008 issue. The author advocates “adaptive running” as his training philosophy and aside from developing runners to run faster, the author teaches and guides the reader to be his/her own coach.

“Adaptive Running” simply means that there is no single training formula that works perfectly for every runner. Every runner must be able to stimulate the precise set of physical adaptations (aerobic/anaerobic) that are needed to achieve maximum performance in a peak race. Training programs must be adapted to the individual strengths, weaknesses, needs, and goals of each runner. Individual training programs must be adapted daily, based on the runner’s response to recent training. The runner must adapt his/her training from year to year in response to the effects of the most recently completed cycle to stimulate further positive adaptations. Moreover, the author listed his recommended Adaptive Training Plans for 5K, 10K, Half-Marathon and Marathon distances according to your level of fitness at the last chapter of the book to include training plans for the Youths and Masters runners.

As I reach my one-year running comeback this weekend, I find the author’s questions to assess one’s running experience for the past year very beneficial to me as I try to improve my performance in the 10K, Half-Marathon, and Marathon distances.

If you want to improve your running performance and want to be your own coach, I highly recommend this book for every runner.

“Team Bald Runner” Invaded Bicol & Crowned As “King of Mt Mayon”

On By kingofpotsIn Jogging, Pictures, Races, Running, Trail Running20 Comments

Two weeks ago, I formally organized “Team Bald Runner” as an elite group of distance runners based in Metro Manila whose aim is for its members to qualify for future international games and eventually, to the Olympic Games. My outfit, Bald Runner’s Events, provides the training and coaching; accommodation in Metro Manila and food/medical support; employment; and travel & food support to races outside Metro Manila. Initially, I have ten (10) athletes—7 male & 3 female. Most of these athletes are regular winners of road races in Metro Manila. I, together with my staff, manage these athletes and advise them where they are scheduled to compete. If there are cash prizes to be awarded to the top runners, for sure, Team Bald Runner is there. It should be noted that whatever cash earned by any of the athletes is his/her own to keep and we only provide them the necessary advise to save their earnings or advise them to send their earnings to their homes to support their family. Continue reading ““Team Bald Runner” Invaded Bicol & Crowned As “King of Mt Mayon”” →

Shoe Review: The North Face M Arnuva 50 BOA

On By kingofpotsIn Jogging, Runners' Training, Running, Running Shoes1 Comment

I bought this versatile running shoes one week after I arrived in the United States last 12 July 2008 from The North Face Store in Beverly Hills, California. I was attracted to this running shoes because it offers a dual purpose of being a running shoes for paved roads and at the same time for the trail roads. It could not be denied that I was exposed to the products of The North Face because of Dean Karnazes, my idol in ultramarathon running and # 1 “athlete-endorser” for The North Face.

The momemt I used this shoes during my first practice run at Malibu Creek State Park’s Bulldog Trail, I felt this is the most appropriate trail shoes which is very easy to wear and use. Aside from being lighter than the other The North Face Trail Shoes, this shoes has the BOA Lacing System. All you need to do is to pull or push the BOA tightening system or screw at the back of the heel support of the shoes. Push the Screw and turn it clockwise to tighten the shoes and there is no problem of dangling shoe laces on the shoes. Just Pull the Screw in order to loosen the shoestring. Continue reading “Shoe Review: The North Face M Arnuva 50 BOA” →

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” →