My 2009 Resolution: Register Early!

On January 25, 2009 By kingofpotsIn Insights, Jogging, Pictures, Races, Running10 Comments

The Simpler, The Better!!!

The Bald Runner is just an ordinary runner and pays attention to announcements that The Happy Run had closed its registration as early as Thursday afternoon. So, there is no point of forcing the issue even if my staff were trying to communicate with the race organizer for the accommodation of my son who is visiting from the United States and myself. But I was surprised to learn that the elite members of Team Bald Runner are running the Resolution Run at MOA. So, I decided to run with the elite team for the Resolution Run this morning together with my son.

My son, John and I arrived at the MOA grounds at least one hour before the start of the race as Maj Espejo handed to me our race packets. The surroundings was still dark but the breeze coming from the sea was so refreshing and cold that I had to wear my sports jacket while having my slow warm-up jog along the wide streets at the back of the MOA. I decided not to bring my water belt this time and planned to slow down at least on two water stations for my “water breaks”.

The race started at 6:04 AM with about 500 runners where all the race distances (10K, 5K & 3K) were mixed together. But I found out that there was no problem with the mixed start at one time as the street was too wide for all the runners. I have to say that the EMCEE and the Public Address System were better than the last two races I’ve joined. The voice of the EMCEE gave some sort of a relaxing mood for the runners and the music (hip-hop) were pleasing to my ears. There were no program and speeches or unnecessary remarks from the EMCEE. He just announced that there are 40 seconds before the start of the race and before we knew it, the EMCEE just said “GO!” and off we went to our 10K run.

I was serous in my run while my son was having fun! — I was serious in my run while my son was having fun!

Finally, We Got Separated From The Main Group

The route is relatively flat and fast as it went along the road parallel to the Promenade area at the back of MOA and the route took us to the PICC area up to the Sofitel (Philippine Plaza) Hotel and made our turn-around infront of the Film Academy Center Building where the marshalls gave us one ribbon colored blue and took my water sip on a water station located near the turn-around point. Going back was easy but we have to pass along the road where the “Globe” is located infront of MOA. The presence of the plying buses and vehicles made most of the runners to slow down as we tried to run directly as much as possible to the next corner or pavement of the streets. This is the only disadvantage I could see in running wide streets, it is hard to visualize which part of the road you have to run in order to mnimize distance up to the next road where you need to turn (to the left or to the right) towards the finish line. When I knew that I had only the last kilometer ahead of me before the finish line, it was the only time that I looked at my watch and I was surprised to see that my GF had registered 40+ minutes. On the last 400 meters, my son passed me and reached the Finish line at 43:18 minutes (in his GF 405) and I finished the race in 43:30 minutes (in my GF 305).

John Passing The Finish Line In 43:18 Minutes. He admitted that this is his 1st 10K Race in his running career after finishing the Los Angeles Marathon For Four (4) Times.

The distance registered in my GF 305 was 9.6K (short by 400 meters). Even if I ran an additional 400 meters with my average pace for the last kilometer, I could have finished the race in 45:15 minutes. My average pace for the said race was 4:32 minutes/kilometer (as compared to my last week’s pace of 4:37 minutes/kilometer in the PSE Bull Run). Which means that I was able to improve my time for the 10K distance for almost one minute for this race. Whoaaa! Another PR again!

A Picture After The Race. Finally, This Race Made My Son As An "International Runner"

So, for those “stalkers” to the Bald Runner, if only I could have joined you in the Happy Run 15K, you might not have any chance of passing me along the way. According to my Pace Race Chart, with my 10K Finish Time today, I should have finished the race in 1:07:40 hours. Ha! Ha! Ha! Even with those hills at the Happy Run, I’ve really prepared and practiced on the same route last Friday morning together with my son.

Evaluation on the 2009 Resolution 10K Run

The Good

1) Nice EMCEE and Public Address System with good music. The sounds were pleasing to every runner’s ears!

2) Wide streets with less traffic.

3) Abundant water station & water supply along the route and at the start & finish line.

4) No unnnecessary program before the start of the race.

5) I still consider the start time as punctual.

6) No “traffic” of runners at the Finish Line

7) I got to know more runners from the Manila area. More runners are calling me “Idol”.

8) It was a simple and decent race. No “commercial booths” for runners. I simply call this race as “Run, Finish, & Vanish” Race!

9) Definitely, there were no “walkers”.

The Bad

1) I did not see any digital clock/timer.

2) Lack of Marshalls at the PICC Area as there were so many turns along the streets.

3) As always, no kilometer markings.

4) I did not know if there was a booth where I could claim my certificate of completion.

The Ugly

1) There were so many runners making “shortcuts” on the streets of the PICC area.

2) Some of the lady elites got lost on the 5K turn-around point.

3) The foul odor as one passes the bridge along the Macapagal Avenue. My son’s sense of smell was “jolted” by the stench on the said river. He said that he nearly “threw-up” while running along the bridge.

Overall Rating For The Race: 85%

Lessons Learned:

1) Register early in a race where I plan to run.

2) “Speed” Training is really producing its results on my road races.

3) Recovery & Body Adaptation—After reducing my weekly number of kilometers I’ve finished from 127 kms to 72 kms last week, I further reduced my running totals for this week to 65 kilometers for my body to recover and adapt to the training. However, the “speed” training session last Friday afternoon (even if it was raining hard, remember?) prepared me for a faster pace in today’s race.

4) Supplementary Weight Training—I had two workout sessions at the gym this week where I concentrated my time to my chest, shoulder, and core muscles.

5) Protein Drinks & Vitamins & Good Diet—All those pains and soreness simply vanished by consistently taking my protein drinks, Vitamins, and proper diet with more vegetables, fish, and “tofu”.

6) Massage—I did not have my massage for this week. I could not imagine what could had been my time if I had my regular massage for this week (before the race).

7) Racing Attire—Using a runner’s short with side-slit or running compression shorts during this 10K race did not make any difference at all in terms of comfort and speed.

Jan 2009 Update: Project Donate A Shoe

On January 24, 2009January 24, 2009 By kingofpotsIn Insights, Pictures, Running Shoes, Sports ProgramLeave a comment

In last Sunday’s 2009 PSE Bull Run, the Project Donate A Shoe was able to receive a total of twenty-eight (28) pairs of slightly used running shoes. Mark Robinson of Nottingham, United Kingdom arrived a day before the race and donated sixteen (16) pairs from the Running Clubs of Nottingham & Nottinghamshire, England. Mark is married to a Filipina from Zambales, who is with their three children and temporarily staying for a year in the country for the children to learn to speak the dialect. Thanks, Mark for the shoes and please extend also my thanks to the members of the running clubs that supported this project!

A Balkbayan Box With Running Shoes From Nottingham & Nottinhamshire, UK — A Balikbayan Box With Running Shoes From Nottingham & Nottinghamshire, UK

Formal Turn-Over of Shoes From Mark Robinson With Maj Espejo. I presented to him a "1,000-Km Club" Finisher's T-Shirt

In the same event, Jael and Cookie Wenceslao, both runners and finishers of the 2009 PSE Bull Run also donated eleven (11) pairs of running shoes. Harry Tan aka Mukhang Guilty with Happy donated his slightly used New Balance Shoes.

Jael & Cookie Wenceslao Turning-Over Bags Full of Running Shoes

Jay Lee Cu-Unjieng of Metro HIM, who had been a regular member of our weekly “runabouts” in Metro Manila and member of the Team Bald Runner, donated three (3) pairs of “once-used” trail and road running shoes after one of the “speed” sessions at the ULTRA Oval Track last week.

Jay Lee Donating His "Once-Used" TRail & Road Running Shoes

Enrico Tocol, Gold’s Gym Personal Trainer and Member of Team Bald Runner & “Runabout” Group donated two (2) pairs of running shoes after a “speed” session at the ULTRA Oval Track last week.

Charlie Donating Shoes at the ULTRA Oval Track — Rico Donating Shoes at the ULTRA Oval Track

Charlie Chua, a Dragon Boat athlete and member of Team Bald Runner, donated three (3) pairs of slightly used running shoes on the 1st week of January. Thanks, Charlie.

To everybody who had helped in this project, thank you very much for the support. Your less-fortunate fellow runners will be happy to receive your donated shoes. God Bless to all of you!

1st Corporate Running Clinic (Part 2)

On January 23, 2009 By kingofpotsIn Jogging, Pictures, Runners' Training, Running, Stretching3 Comments

A week after the Team Bald Runner speakers conducted a lecture on the “Whys” of running among the staff and personnel of Reinier Pacific last January 8, it was time for the practical exercises and demonstrations on the proper way to do warm-up and stretching exercises before the actual run, demonstrate and do running drills, and the actual demonstration of running form where each of the participants were to perform. The demonstration and actual practice were handled by Major Ferdie Espejo Jr, Coach Saturnino Salazar and the rest of the Elite members of the team Bald Runner. The exercises started at 3:30 PM last Thursday, 15 January at the ULTRA Oval Track.

Personnel Formed as a "Platoon" of Trainees (Picture Courtesy of Reinier6666)

Almost 25+ participants went through the warm-up by jogging along the oval track, then stretching on each muscle of the body involved in running, runnng drills were demonstrated and performed in order to show the correct running form and the correct contact of the foot to the ground. These drills made the participants to sweat and catch their breaths but it was shown in their faces that they were enjoying and having fun with the corrections they were getting from their coaches.

Proper Way to Land the Midfoot To The Ground as Demonstrated by Coach Salazar (Picture Courtesy of Reinier6666)

After the drills, the coaches divided the participants into three (3) groups for them to do a “team building” exercise through a relay running where the fastest to finish a certain distance will win. To make the competition more interesting, the President of the company, Mr Amado Castro, Jr offered P 1,000 pesos for the team who will win. In the end, the group with the best renditon of a cheer and the fastest to run a distance in a relay among its members won the said prize.

Stretching of Muscles Were Properly Sone To Avoid Injuries — Stretching of Muscles Were Properly Done To Avoid Injuries

Team Relay Competition Among The Employees

Clinic Ended With A Group Picture With Team Bald Runner

The 1st Corporate Running Clinic was a success and the Team Bald Runner have again contributed in its objective and advocacy to motivate and influence more people to run and engage themselves in an active physical activity to improve their health and well-being. Few days after the practical exercises, four of the employees of Reinier Pacific enrolled in the Team Bald Runner’s “speed training” for formal and progressive training on running.

To, Mr Amado Castro, Jr aka Reinier6666, thank you very much for allowing my team to spread our advocacy of running through your staff and employees.

Once again, for those who are interested to invite us to your offices to lecture to your staff and employees on the proper way to run and train to join road races, the Team Bald Runner is offering its services for free! Please leave a comment to this post or send an e-mail to jovie75@hotmail.com for the details of the running clinic.

Project Donate A Shirt @ GK Bacsil

On January 21, 2009 By kingofpotsIn Insights, Jogging, Pictures, Running6 Comments

A few weeks after I launched the Project Donate A Shoe last year, I started another project where I encouraged runners to donate their Race Finisher’s T-Shirts which I know are just washed and folded in their closets after being used only once. So, I started donating my collection of Race Finisher’s T-Shirts which I dubbed as Project Donate A Shirt. Such shirts had been donated to families residing in Gawad Kalinga Communities in Laoag City—GK Bacsil and GK Talinga-an.

After collecting 50+ pieces of assorted Finisher’s T-Shirts from DelQ in California and from runner-bloggers & members of Team Bald Runner for the past months, I visited GK Bacsil in Laoag City this mornng after a short notice and coordination with Mr Robert De Los Santos, the Project Director. I donated these donated shirts to the wives of the different families residing in the said GK as their husbands were already tending their respective crops and some were already working outside their respective houses.

Collection of Finisher's Shirts To Be Donated

A "Pray-Over" Concluded the Donation by the GK Project Director

Race Report: 2009 PSE Bull Run 10K

On January 20, 2009January 20, 2009 By kingofpotsIn Insights, Jogging, Pictures, Running12 Comments

Being the first road race of the new year, 2009, I really intended to join this road race irrespective who the race organizer was. After almost one month of no road race, I was excited to find out if my preparations during the Holidays in terms of my mileage and speed workouts will produce positive results in my finish time. Those past three weeks of training were full of mileages and kilometers covered that I reached my record of 127 kilometers per week run a week before the road race. The six days before the race were made as recovery days as I reduced my mileage by one-third and saw to it that I did a speed run covering 75% of the distance for race day with my race effort last Friday evening (two days before the race). I was able to run 7.74 kilometers in 35:58 minutes with an average pace of 4:38 minutes/km. On the following morning, I did a 30-minute run with 70% race effort but I need one more thing to do before the race. I got my massage after lunch on that day and completely rested the whole night.

Few weeks before the race day, I had the dilemma on what to choose to do—to personally meet my arriving son, John Paul, from Los Angeles at the Centennial airport or choose to run the first road race of the year in order to test the results of my training preparations. Choosing what to do last Sunday needed a lot of brainstorming on my part. In the end, I chose to join the road race and instructed my staff to meet my son at the airport and bring him to the Finish Area. My son’s plane arrived on the same time that the road race started! The moment I saw my son after I finished the race at the vicinity of the Project Donate A Shoe booth, he said, “The Bald Runner must run the 1st road race of the year and he must not miss it”. Thanks, John!

I woke up at 4:30 AM last Sunday and prepared for the run—shaved, took a bath, relieved myself from any toxic/waste matters in my big intestines, finished my coffee, ate cereals, and toasted bread with sandwich spread. I was brought to The Fort with the same vehicle that will meet my son and I was already at the Starting Area at 5:20 AM. At the starting area, I was surprised to be greeted by the Officers and Enlisted Personnel of the Philippine Army who were assembled doing their warm-up exercises. Even the Generals around were there to greet me. I was happy to see these guys whom I’ve been with during my military career. After locating the elite members of Team Bald Runner and Maj Espejo, I immediately had my warm-up jog on those vacant streets of The Fort where I saw Mari Javier, a student of the “speed” training, also doing his warm-up jog. We greeted each other and prepped him that he should break his best time in 10K in this race. Mari was my running buddy last Friday’s speed run and on the previous day for the “active recovery” run of 30 minutes with 70% effort at the ULTRA Oval Track. After 20 minutes of warm-up and stretching, I knew I was ready for the race and proceeded to the corral area.

The lady Senator Pia Cayetano in pink infront of all the runners at the 10K race starting line.

I was talking with the foreigner-runner with a stroller and his handicapped kid before the start of the 10K race.

In the corral area, I saw Amado aka Reinier6666 and his family, Jay aka Prometheus and saw and greeted other runner-bloggers, I was greeted by Mark from Nottingham, England who later donated 16 pairs of “used” running shoes from his running club in England, but I had a nice time talking to a foreigner-runner whom I saw in last year’s Subic Marathon pushing his “special/handicapped” kid in a special stroller while running the race. The foreigner lives in Baguio City and the kid had grown bigger, making the runner push a heavier kid this time! I was too near the stage and to those powerful big sound speakers that I could hardly understand what the other runners were saying to me. I just prayed that the program would end immediately and have the emcee shout the word, “GO”. This emcee even made a mistake of mentioning the race as the “2008 PSE Bull Run”. Well, as soon as I heard the word, GO, I started my GF 305 and took my short stride making sure not to step on others shoes and legs.

I was approaching the Bayani Road intersection towards the Gate of the Libingan ng mga Bayani.

I hope the Race Organizer would be able to see this picture where runners were “sandwiched” with all types of vehicle along the Bayani Road. Where are the Road Marshalls?

I immediately placed myself within my running-comfort space after almost 100 meters from the starting area and I felt relaxed with my pace. Little did I know that I was running a 4:33 minute/km pace on the 1st kilometer which was much faster than the average pace I had during my last Friday’s pace and the terrain was uphill! Once I hit Lawton Avenue, I was running an average pace of 4:24 minute/km pace for the 2nd kilometer! However, I became faster on the 3rd kilometer where I timed in 4:13 minutes! I knew at this point that I was committing a grave mistake of not being conservative on my average pace for the 1st two kilometers. I planned to be faster in my pace after hitting the halfway mark as I wanted have a “negative split” on this race. On the 4th kilometer, I slowed down to 4:40 minute/km pace but on the way down towards the Heritage Park, I got a time of 4:38 minutes. On my way back to the Finish Line, I got the following time in every kilometer. My sixth kilometer was timed at 4:40 minutes but I slowed down when I was running that last uphill portion before reaching Gate 3 of Fort Bonifacio which is near the St Michael Chapel. My 7th klometer was timed at 4:57 minutes. However, a runner from the Fairview Running Club ran with me along the Bayani Road and I was able to increase my pace, finishing my 8th kilometer in 4:48 minutes. On the 9th kilometer, the runner from Fairview slowly went ahead of me while Coach Salazar, my official photographer on this race, was constantly shouting at me “to lift my knees some more and be light on my footstrike”. Those reminders made me finish the 9th kilometer in 4:44 minutes. Although I was overtaken by a young triathlete on the last 500 meters, I still managed to finish the last/10th kilometer in 4:31 minutes.

Towards my last kilometer of the race. The runner in gray on my right finally passed me on the last 500 meters from the Finish Line.

I finished my 1st road race (10K) in a PR best time of 46:17 minutes with an average pace of 4:37 minutes/kilometer. My race effort was best described on how my heart functioned where I had an average HR of 163 bpm and a maximum HR at 168. I could have exerted more effort as I was not able to reach my fastest speed training workout with a Max HR of 172 bpm. Neither did I reach the supposed target goal of 110% of my race effort which translates to a 4:21 minute/kilometer pace. On hindsight, I could have targetted finishing the race in 45+ minutes had I exerted an extra effort. Well, I think the presence of “walkers” from the end of Bayani Road towards Lawton Avenue all the way to the Finish Line had contributed for my being slow for the last 2 kilometers.

My son came directly from the Airport to see the Bald Runner.

BR, my son John Paul, my brother General Samuel Narcise and Pam Castro (back shown)

Lessons Learned:

1) It’s “harvest time”—The “speed training” at the ULTRA Oval Track and my shift to “speed-endurance” training on the oval track are starting to show its results.

2) Familiarity of the Route—Generally, I am familiar with the route but with my almost daily workouts at the ULTRA Oval Track, I lacked some actual practice sessions on the actual route.

3) More hills, hills, hills training—My trainng this week is geared towards more hill training as my body tend to slow down on the uphill portions of the route. The same route will be expected on this Sunday’s Happy Run 15K Race.

4) Sticking to a Planned Race Strategy—My excitement to produce a PR time on this 1st road race of the year (plus the hatred to the Emcee since I heard him in last month’s Patakbo Sa Kabundukan! yes, he was the same guy!) had made me out of focus to my pre-planned strategy.

5) (New) Newton Racing Shoes—For the first time, I used my Newton Racing Shoe in a road race which I bought when I visited USA last August 2008. Not only did it make me almost fall (forward) on my face to the ground but it gave me that consistent midfoot and light footstrike throughout the race. Somebody asked me if it could be used for running a marathon distance. My answer was “yes’ as it was used by the 2008 Champion of the Kona IRONMAN World Championship Triathlon, Australia’s Craig Alexander.

My running legs and Newton Racer Shoes

6) Less Weight, Faster Time—Many of my friends who have never seen me for months were surprised of my thinner and leaner body. Well, I just told them that I am now a “professional masters runner” who keeps on improving my finish time in every road race where I compete. Yes, it’s a proven fact, the lesser your weight is, the faster your finish time in a road race. I guess, I don’t need to explain further.

7) More exercises to my Core Muscles—The high mileage I did for the past weeks made me forget to strengthen my core muscles as I experienced “side stitches” during my last speed run last Friday.

8) Massage—The one and half hour massage with a professional masseur last Saturday made my muscles relaxed and pliable during the race. I did not feel any soreness or any pain in any muscle of my legs after the race.

9) Fashion Statement—I always prepare well with my running attire for road races because it is through my “looks” where I could send the message that I always mean business, to compete with myself and with the digital clock. So, for those younger runners who would like to beat me during road races, please remember that I am about 57 years old and I just run to bring back my glory days in the early 80’s and find out if I can still run a 42-minute 10K race. So, if you are in your 30s or 40s, you should be there running kilometers ahead of me and not trying to stalk or follow right behind me and try to wait for the chance or opportunity to overtake me. Ha! Ha! Ha!

“Ladies, Kids, & Children”, see you on this Sunday’s 15K run!!!

Lastly, congratulations to the members of Team Bald Runner and to the students of the “speed” training” (which means, you have not paid yet your membership fees! he! he! he!) for their “smiles” on their faces. Be proud of your accomplishments because you worked hard to follow your respective program. Wishing you for more PR best times in the road races to come.

Pictures @ “Patakbo Sa Kabundukan”

On January 17, 2009 By kingofpotsIn Half-Marathon, Pictures, RunningLeave a comment

Better late than never. Due to persistent demand from the “hardcores” and “concerned” runners, I am going to post the pictures in the last “Patakbo sa Kabundukan” 21K Run last December 21, 2008, the last road race for the year.

At the Starting Line with Philip aka Foreign Runner stands out from the rest of the runners before the start of the race.

I was with Coach Salazar, Lester, and Jonel aka Bugobugo85 from the start to Km-10 point

I was with Lester at the Km-12 mark but he left me when we reached Km-17 point with his blisterng pace.

Jonel and George after coming from the turn-around point near Wawa Dam

MarkFB with his Vibram-5 (Barefoot Running Shoes) was ahead of us from the start up to Km-15 point

Group picture after the awarding ceremony with the members of Team Bald Runner. These guys are really “hardcores”!

The pictures, the scenery, and most of the awards were taken by the elite members of Team Bald Runner but I still evaluate this run as “the worst road race for the year 2008”.

Latest Donors: Project Donate A Shoe

On January 14, 2009 By kingofpotsIn Pictures, Running, Running Shoes6 Comments

Javy Javier and his share for the Project — Jody Jacinto and his share for the Project

I’ve known Jody since the later part of November last year when he inquired about the Team Bald Runner’s “speed” training while he was having his workout at ULTRA. I later found out that he is a friend of the early students of the speed training and he is also a triathlete who wants to improve his speed in running.

: Chuchay Maronilla Donated Two Pairs

After the NB PowerRun 25K in Clark Freeport, I’ve heard the name “Chuchay” from the lady members of Team Bald Runner as well as from runner-bloggers who described her to be a very fast runner and a “beauty” who deserves a “second look” from everybody whenever she joins a road race. Well, what I’ve heard about her were confirmed when I saw her doing her running workouts and later donated two pairs of her slightly used running shoes last night at the ULTRA Oval Track.

: Jerry Kurendeng of Indonesia aka High Altitude

After heeding to my “joke” for any member of the Hardcore-Bandit Runners to donate their shoes if I could pass anyone of them along the way during last November’s MILO Finals Marathon, Jerry aka High Altitude seriously considered my “joke” and he donated his Mizuno running shoes after arriving from his Christmas vacation in Indonesia after staying for 5 years in the Philippines. You should check his latest running adventures in Bandung, Indonesia in his blog at www.highaltitude.wordpress.com.

: Javy & Ana

Javy aka Tri’n Hard/Positive Split and Ana Olives of Team Bald Runner donated seven (7) pairs of shoes to my Project Donate A Shoe after our speed training session at the ULTRA Oval Track last January 6, 2009. Javy has greatly improved his speed in running after a month of speed training with the Team Bald Runner. He is presently a competitive triathlete. Check out his blogsite at www.positivesplit.blogspot.com.

To all the latest donors to this project, thank you very much for supporting this project and please don’t forget to always wear the “ONE” wristband (www.one.org) I gave to you, to signify that you are part in the worldwide advocacy “to fight poverty and make it a history”.

On Running Form

On January 13, 2009 By kingofpotsIn Pictures, Running5 Comments

Any questions?

from 4 to 6 “urban runners”, now at 13 and counting…

On January 11, 2009 By kingofpotsIn Pictures, Places to Run, Practice Runs, Running, Ultramarathon12 Comments

Metro Manila Run: Urban Runners @ C-5

This is the third edition of Jonel’s (Bugobugo85) organized “runabouts” in Metro Manila since the BHS to Luneta Park and back outing. Since then, our “runabouts” were our way of finding the answers of distances from one point to another. This particular run at C-5 was our way of finding the distance from the southern end of C-5 Highway to the Marikina Riverbanks (Starting Area of last year’s Pasig River Heritage Marathon). The decision to run at C-5 today was made after we finished our EDSA “runabout” last Sunday.

Having been late for 10 minutes at the assembly area (Shell Station near the SM Hypermart/Tiendesitas), I was surprised to see a group of runners exceeding more than 6 people waiting for me and eager to start the run which was in contrast to the past runs we had. After greeting the old and the new “urban runners”, I found out that I was the 13th runner! Without much further time to waste, we had our brief stretching and crossed the pedestrian fly-over to start our run, going towards the southern end of C-5 and running against the traffic.

Our run started slowly as it was still dark at 5:45 AM. I was asked to lead the run with a pace ranging from 5:45 mins/km to 6:30 mins/km and the urban runners, old and new, were strong and agile running along the sidewalk and edge of the highway. Instead of running under the Pasig River Flyover, I led the group towards the narrow sidewalk (about one foot in width) along/on top of the Flyover, telling each runner to experience ala-“Fear Factor” running and balancing along the uphill portion of the Pasig Flyover. After passing those elevated U-turns and construction sites, we were already approaching Market!Market!..McKinley Hill..Heritage Park..Libingan ng mga Bayani..and after 58 minutes we reached the toll gate towards SLEX. The distance from Shell Tiendesitas to the Toll Booth is 10.45 kilometers.

The Hardcore Urban Runners (BR, Charlie, MarkFB, Martin, Arman, Kevin, Nico, Dess, Rico, Dr Joe aka The Loony Runner, Michael, Jay Lee, Jonel aka Bugobugo85)

At the background is the Toll Booth towards SLEX. These runners were the “faster” hardcores, having reached the southernmost part of C-5 Highway in 58 minutes. From left, Martin, Jay Lee, Arman, Michael, Dr Joe aka The Loony Runner, Charlie, MarkFB, & BR.

After waiting for the “slower group” and resting for about 10 minutes, we started our run towards Tiendesitas and to Marikina Riverbanks. We crossed the highway and ran against the traffic. The runners below were the ones on my back while we were on our way on a southern direction back to where we came from. These runners were fast and alert. They are really hardcores!

While aprroaching Jollibee after we passed the C-5 entrance to McKinley Hill, I decided to have our “pit stop” at the said place. We were able to reach the 15-Km point when we stopped at Jollibee. Some of the runners ate their breakfast and some just simply ate their Power Bars. We replenished our water bottles and Camelbak bladders with water after our breakfast. After some photo-ops, we were back on the road and I led the group again.

From Jollibee, we ran a constant pace all the way to where we started at Shell Tiendesitas to wait for the slower runners. At this point, my GF 305 registered 24 kilometers. After 5-10 minutes, we started our last phase of our run to Marikina Riverbanks and back to Shell Tiendesitas to finish the run. It was decided to run under the C-5-Ortigas Flyover in going to Marikina and wait for the slower runners at the Marikina Riverbanks.

I consider these hardcores as the stronger ones during the run to Marikina Riverbanks. At this point, my GF 305 registered 28 kilometers. After five minutes of rest, we continued our run back to where we started but we decided to run along/on top of the C-5-Ortigas Flyover before reaching our Finish Line at the Shell Tiendesitas. The run along the Flyover was the hardest part of the run because of the uphill climb and the absence of elevated sidewalk on the road.

Finally, we were back to where we started at Shell Tiendesitas with the “Survivors” for the 32K “runabout” along the C-5 Highway loop. My GF 305 registered a running time of 3:10 hours but the whole “runabout” took us almost five hours to include those pit stops and waiting time for the slower runners. We were running an average pace of 5:55 mins/km throughout the whole run with a total ascent of 1,260 meters. Again, these guys are really strong and hardcore runners. Well, I was not surprised as we are all preparing for the March 8 Philippine Marathon for Pasig River and this 32K long run speaks well of our seriousness and proper preparation for the said race. And by the way, the March 8 Marathon will be a part of our another long run in preparation and training for the 1st Bataan Death March 102K Ultramarathon Race Event.

Guys, thank you very much for the company and the challenging course for yet another significant “runabout” in Metro Manila. What’s next? Are we serious to find out the actual length of Ortigas Avenue and Extension all the way to Valley Golf Club and back for our next “runabout”? See you at the ULTRA Oval Track for our “speed training” sessions!

1st Corporate Running Clinic

On January 9, 2009 By kingofpotsIn Insights, Jogging, Pictures, Running1 Comment

The idea of conducting a Running Clinic was conceptualized during a brief visit of the Coaches of Team Bald Runner and myself at the office of the Reinier Pacific last month. Amado Castro, Jr, the President of the Company who is a runner and race walker, requested us to visit his office for final “tips” and suggestions for his participation to a 12-Hour Race Walk Competition in Kuala Lumpur, Malaysia. It was in this meeting that Mr Castro suggested the idea of conducting a Running Clinic to all of his staff and personnel. Due to the holiday season, the running clinic was finally set on the afternoon of January 8, 2009.

bald-runnerreinier

So, this plan was realized yesterday afternoon at the training room of Reinier Pacific. The running clinic started at 2:00 PM with a brief introduction from Mr Castro as to the background and purpose of the said running clinic. The lecture was divided into two parts. I presented a lecture on the WHY? part of running while the two coaches of Team Bald Runner, Major Ferdie Espejo Jr and Coach Saturnino Salazar, presented a lecture on the HOW? part of running with the proper training aids.

About 30 staff and personnel of the company attended the running clinic. The running clinic lasted for about 3 hours to include the time for open forum and additional information about running. The second part of the running clinic will be the ACTUAL RUNNING demonstration and practical exercises at the ULTRA Oval Track on Thursday next week. The second part of the clinic will consist of conducting proper warm-up and stretching exercises before and after the run; and the running proper.

The overall objective of this running clinic is to offer to everybody to engage in physical activity and exercise, through running/jogging/walking in order for the company to be more productive by having a healthy mind and body among its personnel. On the side of the Team Bald Runner, it is our advocacy to encourage more people to embrace a healthy lifestyle through walking/jogging and ultimately to running and be competitive to oneself.

Ladies and gentlemen, this running clinic is FREE! If you are a part of a group or a community intending to form a running club, we can schedule a 2-part running clinic (2-3 hours of lecture and another 2 hours actual demonstration on the oval or on the ground). If you are interested, just leave a comment to this post or send an e-mail to jovie75@hotmail.com.

Note: Visit www.reinier6666.blogspot.com for a related story/post.

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