An Invitation: 1st MASTERS 15K Run

On August 13, 2009August 18, 2009 By kingofpotsIn Jogging, Places to Run, Races, Running7 Comments

Last 16 November 2008, a group of MASTERS runners conducted the 1st 10K MASTERS Run at Fort Bonifacio. I was not able to participate in that race but I was informed that the race was a success.

For this year, the Bald Runner’s Events is coming up with a longer distance run for the MASTERS which will cover a challenging 15 kilometers of paved roads.

As a starter, MASTERS are those runners from the age of 40 and above for the Men’s Category and for those 35 years old and above for the Women’s Category. The age categories will be grouped every 5 years of age, both for the Men’s and Women’s.

The 1st MASTERS 15K Run will be held inside Camp Aguinaldo on September 6, 2009. The race will start at 6:00 AM infront of the GHQ Grandstand. The race will cover two (2) loops of 7.5-kilometer loop inside the camp.

The registration fee is P 100.00 per runner. Our staff will start accepting registration to this race during the KR Urbanite Run this Saturday evening. Just look for the Bald Runner/Project Donate A Shoe Banner/Tarpaulin in one of the designated Parking Areas. Each runner must be able to bring their ID for verification of their printed Birth Date on their Card.

Race packets (race bib, rules & regulations, and map of the route) will be available for distribution starting on August 23 in any of the racing venues in Metro Manila.

There will be no singlets or Finisher’s T-shirts as the registration fee will defray the cost of race packets, water/hydration needs, trophies & medals, and Finisher’s Certificate which will be mailed to the runner’s address.

Since we do not have any “marketing people” or PR means to ask for sponsors for this race, this race will be a “no-frills” race but each runner will be assured of a safe race route & parking areas, a challenging but fast course, accurate course distance, lots of water, a race timer (sponsored by reinier6666), and more fun & running experience.

If there are “Good Samaritans” out there to support or sponsor this race, we will be glad to accept whatever help you can give to make this race a memorable one. Please feel free to post a comment on this post. Our staff could also be contacted at this landline telephone number—497-6442 for more details of this event.

To make this race something unique and for us to bring back the “good old times” of running in the late 70s and the 80s, “friends” of BR will be donating lots of beer for all the runners!!! Beer will be served at the Finish Line (and in the Aid Stations)!

See you at the Starting Line!!!

First 5K Run At Ateneo Campus

On July 26, 2009 By kingofpotsIn Insights, Jogging, Pictures, Places to Run, Races, Running10 Comments

Run For M.E. @ Ateneo De Manila Campus; 6:34 AM 26 July 2009

Almost 5 weeks before this race, Sir Amado aka Reinier 6666 called me through the phone asking me my approval for him to finance the registration fees and uniforms of my Elite Team Bald Runner to join and compete the 5K Team Run at the RUN FOR M.E. I immediately accepted the offer and gave him the personal data of the team members for their registration. Coach Salazar was able to organize two (2) teams of 5K runners and the members prepared for the race.

I was a member of the Team Bald Runner (Reinier) and Mr Amado Castro, Jr was a member of the Team Bald Runner (Pacific). Some of the elite members of Team Bald Runner ran the 10K distance. Actually, I had some reservations for me to run the said distance as I never ran a 5K road race race since I started this blog.

Days before the race, we received the team’s race packets and uniforms. The aim of the team was to get the first place despite the fact that the college and university’s varsity track & field teams will field their respective runners. The pressure was on us to make sure that we are fielding our best runners for each of our team.

The teams were already at the starting area one hour before the start of the race and had their respective warm-up and stretching exercises. It was also a time to meet friends and other runners while waiting for the signal to assemble at the starting line. The 5K Team Run was scheduled to start 5 minutes ahead of the 10K and 3K Run Run. And after a brief explanation of the race, the race started as scheduled.

Knowing that the race will cover the roads inside the Ateneo Campus, I did not bother to ask or look for the route of the race. I knew that the 5K distance will take one loop of the different roads inside the campus. I was also confident that the Race Director of this run knew how to properly manage the said race. The race strategy for me was to just follow the faster runner infront of me and maintain an even pace as fast as I could.

Teams Bald Runner Before The Race With Reinier6666 (2nd From Left)

Hardcores & Reinier 666 (On my Left side) — Hardcores & Reinier 6666 (On my Left side)

At The Starting Line With The 5K Runners

The first 3 1/2 kilometers consisted of rolling uphill & downhill roads; a flat run along the campus’ grassy oval track; and the remaining flat roads towards the finish line. There was only one problem along the course—slippery roads most especially on the first two kilometers of the route. I had to shorten my strides as the lugs protruding on the front sole of my Newton shoes had the tendency to be slippery on the wet roads. I saw two of my running friends who were victims of those slippery wet roads along the course trying to finish the 10K race despite their wounds and painful rashes.

I can recall that I was able to pass runners along the rolling hills; along the oval track; and later on the last 800 meters to the finish line. I finished the 5K run in 22:57 minutes (based from my GF 305) with an average pace of 4:47 minutes per kilometer. I placed #41 among the 5K runners and I was entitled to receive a T-Shirt for the first 50 runners in the 5K race.

The Far Eastern University Track & Field Team won the First Place and received a Trophy and a Cash Prize of P 10,000. The Team Bald Runner (Reinier) where I belong, won the 2nd Place and it received a Trophy and a Cash prize of P 7,000. The Team Bald Runner (Pacific) was awarded the Third Place Trophy and a Cash prize of P 5,ooo. However, after some time, it was found out that the Race Organizer and Race Officials admitted that they committed some “lapses” as there were other runners from other teams whose finish times were not properly recorded and included in the master list of finishers. It turned out that a running team from Marikina City registered a faster aggregate time than the Team Bald Runner (Pacific). Even if the Trophy and Cash prize were already awarded during the ceremonies, Coach Salazar and I immediately brought back the Trophy and Cash Prize to the Race Organizer/Officials so that these award & prize would be awarded to the deserving winners. Our other team landed in fourth place without any prize. The Race Organizer of the Race would call us “The Gentlemen & Honest Runners” Team.

In the 10K race, Alcuin Bolivar and Marecil Maquilan, won 4th Overall (Men) and 2nd Overall (Women), respectively.

After resting for 5 minutes after I finished the 5K race, I ran another round of the 5K course for my easy run with an average pace of 6:30 minutes per kilometer.

After changing to my dry shirt and shorts, I had a chance to meet and talk to other runner-bloggers and awarded the BR’s “1,000-Km Club” Finisher’s T-shirts. Finally, the best part of the day was the moment I received my prize for winning a pair of NIKE Zoom Structure Triax+ for my comment on The Bull Runner Magazine from The Bull Runner herself! Thanks, Jaymie!

Receiving My Prize From Jaymie (The Bull Runner)

TBR Receiving BR's "1,000-Km Club" Finisher's Shirt

This race was memorable because of three reasons:

(1) For the first time, my team was fully supported through the initiative of a Corporate Head, in the person of Mr Amado Castro, Jr aka Reinier666 of Reinier Pacific. I hope more Corporate Heads would also involve themselves in supporting our elite long distance runners. Who’s next?

(2) My first time to enter the Ateneo de Manila University Campus and get to have a tour inside through a 5K run.

(3) My second 5K road race since 1984 (after 25 years) and my first 5K road race since I started this blog.

Overall, the conduct of the race was satisfactory.

Pictures of Joy Rojas’ Takbong Pangarap

On July 21, 2009July 21, 2009 By kingofpotsIn Pictures, Places to Run, Running, Running For Cause, Running Heroes, Travel, Ultramarathon7 Comments

Joy Rojas was able to read my post about her present location and at the same time read the e-mail I sent to her. While I am waiting for her permission to post or make a story about her side on the incident that happened to them after she and her pacer/support crew, Mat reached Las Vegas, she sent me some pictures showing her running along the route she is taking towards her destination.

Enjoy the view and imagine yourself running with her.

Running Along The Mountains of Kanab, Utah

Joy Rojas On Her Way To Walsenburg, Colorado

BR’s Running Plans & “Dream” Runs

On June 17, 2009June 19, 2009 By kingofpotsIn Insights, Jogging, Marathon Race, Places to Run, Runners' Training, Running, Trail Running, Ultramarathon23 Comments

The following are my running plans and “dream” runs until I am still strong to run:

1) Boston Marathon—They say that you are not an ultimate marathoner or runner if you don’t experience the “Holy Grail” of Marathon Running on Earth. First, I have to look and join for a fast marathon race which is Boston qualifier for me to have a finish time of 3:45 hours in my age category.

2) Manila to Baguio City Run—I made this announcement during the Awarding Ceremony of the 1st BDM 102K Ultramarathon Race. This will be a 3 to 4 -day multi-stage run along the McArthur Highway. There is no registration fee as each runner must have his own support system.

3) Mt Arayat Traverse Run—With the approval of the security forces within the area, this will be a one-day affair. There will be no registration fees. Each runner will have his own support system with him during the run.

4) Mt Tirad Trek & Tirad Pass Run—The run will start infront of the Candon Elementary School in Candon, Ilocos Sur and runners will go to Salcedo, Ilocos Sur up to the peak of Mt Tirad, where General Gregorio del Pilar died, and then back to the starting area. The distance is approximately 80-90 kilometers. No registration fee. Provide your own support.

5) Ilocos Norte Sand Dunes & Beach Run—From as far as the boundary of Ilocos Sur & Ilocos Norte (Badoc, Ilocos Norte) to Pagudpud, Ilocos Norte, running along the sand dunes and the coastal beach of Ilocos Norte. There is no need to participate in the Marathon Des Sables and spend $5,000 for registration fees for each runner. Instead, runners will run the sands of the Ilocos region, from South to North direction and end with a beach party in Pagudpud’s Blue Lagoon. No registration fee. Provide your own support.

6) Fort Magsaysay to Dingalan, Aurora Run—This is entirely a trail run that starts from Fort Magsaysay, Palayan City (Nueva Ecija) to the shores of Dingalan, Aurora with the Pacific Ocean. This trail has been used for the training of the Philippine Army’s Scout Rangers and Special Forces. No registration fee. Provide your own support.

7) A 100-Mile Trail Run in California—I hope this will be the ultimate test in my running career.

Any takers? These running adventures will ultimately make our Metro Manila “runabouts” as part of our past. You can signify your intentions by making your comments. Have fun and we’ll keep on exploring through running!

Dante’s Peak @ Griffith Park

On June 11, 2009 By kingofpotsIn Food & Dishes, Insights, Jogging, Pictures, Places to Run, Practice Runs, Runners' Training, Running11 Comments

This is not about the movie which was released in 19997 about the eruption of a volcano in Dante’s Peak, a small town somewhere in the USA. The movie was played by a pair of popular stars in Hollywood—Pierce Brosnan (the former James Bond actor) and Linda Hamilton (Sarah, the lady character in the Terminator movies).

For the past days, I’be been planning to run to the highest peak of Mt Hollywood at Griffith Park, starting from the house as part of my running workout. Finally, yesterday, I went out of the house bringing with me my Nathan Hydration Belt, some cash and identification card. It was 11:40 AM and the sky was covered with thick clouds and there was a 20% chance of rainfall as predicted by the Weather Report. The weather was cool at mid-60s and I wore my TNF long-sleeved technical running shirt.

From the house, I maintained an average pace of 5:45-6:00 mins/km while running along the sidewalk, facing the incoming traffic. The streets from the house to Griffith Park consisted of uphill & downhill terrain but there are times that I had to stop whenever I cross busy intersections. There are designated pedestrian crossing areas on the streets that you have to wait for that pedestrian light (a walking figure in white light) to glow while a blinking red light with a figure of a palm of the hand means that you are not allowed to cross the road yet! It is a simple street light in crossing a street but the people here follow the lights even without the presence of a police. By the way, do you wonder why there are no traffic aides or policemen here in every corner of the streets? The answers are: the traffic lights are there (very efficient) in every crossing and the citizens (drivers & pedestrians) are disciplined in terms of road rules and regulations. In the Philippines, we have those traffic lights, yet, we still have those traffic aides & PNP & Highway Patrol & LTO, but most of us do not follow those pedestrians lights and coss the streets along the pedestrian lanes!!! Very simple rule but it is hard to implement. Your answer is as good as mine.

After running for almost 10 kilometers, I finally reached the foot on the northern part of the mountain at the Griffith Park. I intended not to go to the trails that I’ve been into last year and I started to explore while I was on the road that goes to the Griffith Park’s Golf Course. While running uphill along the asphalted road, I saw an opening of a trail track on my left and I immediately went to it and started to run uphill. Yes, the small trail led me to a wider trail which is a part of those many trail roads/fire roads that snake up to the peak of every ridge at Mt Hollywood.

Even with the coolness of the place, my sweat, coming from the visor of my runner’s cap, started to drip to my legs and shorts and it was continous while my legs were taking shorter strides and my arms were swinging at a moderate frequency. It was a very challenging uphill climb where I had to brisk walk along steeper climbs along the way. I have to practice what I’ve learned in ultra trail running—“brisk walk” on those steep uphill climbs and “fly” on the downhill side in order to preserve my strength for the rest of my running workout.

At The Hyperion Bridge where I Had A Picture of My Daughter Running The 1st City of Angels Half-Marathon — At The Hyperion Bridge where I Had A Picture With My Daughter Running The 1st City of Angels Half-Marathon (The Mountain Range on the Background Was My Destination)

After 15-20 minutes of steady uphill climb, I came up with a water fountain! I walked towards it and drank some water and took some pictures and later I was back on my run. Later, I was running on an asphalted road but it was a short distance. At the end of the asphalted road, I saw some people who are preparing for a buffet lunch in one of the vista places along the route and I realized there was a movie or TV “shooting” in progress within the vicinity. I did not dare to stop but just greeted the people I met along the road.

A Drinking Fountain On The Mountain Park

I entered Bridle Trail and that was the start (again!) of another more challenging uphill climb. Every time I reached a high part of the route, I would look up for another target to reach and study the trail that leads to it. That procedure had been repeated until I reached the highest peak of the mountain. I did not realize that the name of the highest peak is Dante’s Peak. It was my daughter who told me of the name as she already reached such place by hiking. I further “googled” it and I was able to see this website.

HOLLYWOOD Sign at The Background (My Right Elbow Pointed To It)

A View of the Back of the Griffith Park Observatory

After taking some pictures at the said place, I was thinking of pushing myself to go to the HOLLYWOOD sign but after looking at my GF 305, I was already on the road for more than 2 hours! So, I decided to return here on my next running workout and be able to reach the said sign and retrace the route I’ve taken. So, Dante’s Peak became my turn-around point and I prepared for downhill run!

The traction of my TNF Arnuva 50 BOA trail shoes was very helpful on my downhill run as it gave me the needed traction on those steep portions of the route. My quads started to absorb the weight of my body and I started to feel some “burning” pain and my knees were starting to show some pain, too while trying to gain speed on those downhill runs. It was my mistake not to bring any GU/sports gels on this workout as I started to feel hungry. As I reached the water fountain, I drank more water and “peed” on the forested area. After a few minutes of running along the trails, I finally reached the place where I entered and then slowly jogged on the asphalted road until I reached the Los Feliz entrance of the park.

After running for another 3 kilometers on the streets, I entered Ralph’s Grocery Store and bought some cookies and sports drinks. I ate and drank what I bought while I was “brisk walking” along an uphill climb at Glendale Blvd. Finally, I resumed my running until I reached the house. I was able to run/jog/brisk walk a distance of 30.66 kilometers in 3:40 hours! It was a tiring “runabout” but it was refreshing to be out in the mountains and explore what I want to see.

From the base of the mountain, I thought of coming up with a test or survey on how or what the person/s I met or passed along the trails would react if I greet them or wave my hand to them. I usually greet walkers/hikers or runners along the trail with a simple “Good Morning” or “Good Afternoon” or just simply wave my left or right hand while smiling at them. This simple courtesy was a good lesson that I’ve learned and observed when I had those trail runs at Mt Wilson with my kids last year. I was able to count 24 people whom I met or passed along those trails at Griffith Park. Out of the 24, only 12 of them greeted me back, most of them ladies and couples (husband & wife) who replied “Hi” or “Hello” and they are “white”. I saw some Asians (I really don’t know if they are Chinese or Vietnamese or Thais or Koreans or Japanese) but they did not greet me back. Unfortunately, I did not see any Filipino!

After the run, I had a shower and ate a lot of food. Later, I started to cook for dinner while watching the NBA Finals’ Game #3. As I predicted, the Magic won this time.

I’ll be back for another run to Dante’s Peak and to the HOLLYWOOD sign soon!

And finally, my food (yes, I cooked them!) and supplement drinks for the past days!!!

Running In The Rain, LA Style & Annual National Running Day

On June 5, 2009June 4, 2014 By kingofpotsIn Insights, Jogging, Places to Run, Practice Runs, Runners' Training, Running6 Comments

The lyrics of a song say that “it never rain in Southern California” but at the start of summer season here, I am surprised that the weather had been cloudy and overcast for the past days (since the LA Marathon). It is an ideal weather for running at the middle of the day as I am lazy to wake up early and dread the cooler temperature in the early morning. But the weather yesterday was different. After coming from my doctor’s appointment, it started to rain. I was surprised!

While at home, waiting for the rain/drizzle to stop, I decided to run after two days of rest and recovery. I have observed that after running easy long runs back-to-back (Saturday & Sunday) during the weekend, I need at least two days to rest and recover. It was my time do some stretching and upper-core body exercises. I wore my Nike Compression Shorts, TNF Shirt, Nike Lunaracer, Running Cap and my “cheap” arm warmers which I bought from a walking vendor along Lawton Avenue at 35 pesos a pair as compared to the more expensive Moeben arm sleeves! By the way, I got 3 pairs for the price of One Hundred Pesos Only. This is the same arm sleeves that those motorcylists and tricycle drivers use in Metro Manila.

After doing a brief stretching exercises inside the house, I went out of the house with a slow run. After running almost 3 blocks, I started to pick-up my pace and proceeded to the Echo Park running route. As I was about to reach the Park, it started to rain and I temporarily went inside a shade at the side of the street. There was this (white) guy with a road race bike (who looks like a messenger in his early 20s) who was also inside the bus stop shade and busy scanning his folded road map of LA. And the guy asked me for some directions as to where he could reach the Downtown Area. I gave him the details on what street he has to take and warn him to be careful riding on his bike as the road was slippery. When the rain temporarily stopped, the bike rider and I left the shade and I went to the Echo Park Loop.

After running for about 500 meters, I started my tempo run for about 30 minutes with an average pace of 4:48-5:00 minutes per kilometer. Three-fourths of the loop is plain and there is a slight uphill for the rest of the loop. There were not much runners/joggers at the Park because of the rains. I tried my best to maintain my pace and there are portions along the route that I could pick-up my pace up to 4:18-4:25 minutes per kilometers. I was doing some “fartlek” along the way as I counted my strides up to 90, making sure that I was running at 180 steps in every minute.

What is good when I run at Echo Park or at Silverlake Reservoir or Elysian Park trails, there are water sources or “water fountains” (I am not sure of the correct term or words) along the route where anybody could press the button and drink from it with potable water! With these permanent fixtures on the Parks here, there is no need for me to bring my hydration belt. Instead, I just bring with me some cash in case I need to buy Gatorade in one of the nearby grocery stores. So, every time I finish 3 loops of the Park, I always see to it that I hydrate myself with these water fountains! Well, in the Philippines, we are better off in terms of our “water fountains”. We can simply get inside the Starbucks Coffee or Jollibee or McDonalds and ask for an Ice-Cold Water with the proper drinking glass!!! hahaha! But we are simply lacking and poor in terms of coming up with parks where we could run. Yes, we have parks but they are Memorial Parks and Cemeteries! Very sad, indeed!

After a tempo run of 30 minutes, I slowed down my pace to 5:15-5:30 minutes per kilometer and ran another 30 minutes. It was still raining and at the same time I was sweating hard. I could hardly feel the cold temperature in the air as my body’s heat was trying to balance my body temperature and with the help of those “cheap” arm sleeves that I was wearing. Finally, I finished my run at the Park with a distance of 13.2 kilometers with a time of 1:11:06 hours, with an average pace of 5:23 mins/km. It is a matter of time that I can reach and run comfortablywith an average pace of 11.5 kms/hour, my target pace for the MILO Marathon Eliminations. For this run, I was able to register an average pace of 11.1 kms/hr.

After taking my last sip of water at the Park, I made another loop at the Park and proceeded to my favorite uphill climb along the Beverly Blvd, fronting the Belmont High School. As I crossed towards the Beverly Blvd, I saw the guy who asked for directions 1 1/2 hours earlier, waiting for the red street/traffic lights to turn into green. I asked him if he was able to reach his destination and he said, “Yes, thanks! How was your run?” I replied to him, “Perfect run” as I passed him and went to his opposite direction.

The distance from the Park to the lowest part of this particular uphill climb is 1.2 kms. From the lowest portion up to the peak of the climb has a distance of 178 meters and I can estimate that it has a uphill grade of about 6-7 (just imagine that you have a setting of 6 or 7 incline on your treadmill machine). I did 5 X 178 meters where I slowly jogged going back to where I started. These were the results of my hill speed repeats taken from my average pace per run and its corresponding average HR:

1) 5:20 mins/km—153 bpm

2) 4:51 mins/km—150 bpm

3) 4:34 mins/km—153 bpm

4) 4:34 mins/km—155 bpm

5) 4:19 mins/km—155bpm

As my cool-down run, I jogged for about 1 km around the streets/blocks near my place before doing my post-stretching exercises. When I entered the house, my son was already home and just arrived from his work and he told me that I am “crazy” running in the rain!

Yes, I am “crazy”. Wait till I start training for my first “100-Mile” Trail Endurance Run! Ha! Ha! Ha!

I was able to run a total distance of 16.2 kilometers (10 miles). I nice way to celebrate the annual “The National Running Day” (For the USA). Maybe, we can also recommend to our government officials (attention goes to our physically active and athletic Senators and Congressmen) to come up with our own version of an annual National Running Day in order to promote awareness on the benefits of running and develop among us an active physical lifestyle. This will be a nation-wide activity where local government units are directed to come up with running activities and lectures/seminars among their constituents. Would you imagine if you have a running club in every town/municipality in the country?

Well, if there is no positive reaction on this suggestion, then I firmly believe that the definition of “running” among our politicians and government’s elected officials, is “running” as candidates to an elective position!!! I can easily predict that a smart politician would say that there is no need for a National Running Day for the whole country because we already have our National & Local Election Day (yon nga lang, every 3 years)!!! Ha! Ha! Ha!

P. S. Good Luck & Best Wishes to Ben Gaetos, Rick Gaston, Carmela Layson and to the rest of the Pinoy Ultra Runners living in California who will be participating (as runners and crews/pacers) in the San Diego 100-Mile Endurance Run (SD 100) this coming Saturday!!!

Meals/Food for Yesterday (June 3, 2009)

Breakfast: None (due to Medical Tests)

Lunch: Steamed Rice; Left-Overs (Sinigang na Salmon Head & Pork Adobo); Fresh Mango & Banana

Snacks: GNC’s AMP Amplified Muscle Meal with Banana (Blended with Water & Ice)

After The Run: 20 Fluid Ounces of Gatorade & Lots of Water

Dinner: Steamed Rice; Sauteed Clam (Shell) Meat with Kangkong; Fish Chips; Ripe Fresh Mango & Banana

Before Going To Bed: Vitamic C Tablet & 3 tablespoons of Organic Honey

Elysian Park Trail Run; Gym Workout; & Easy Long Run

On June 2, 2009 By kingofpotsIn Insights, Jogging, Pictures, Places to Run, Running, Trail Running14 Comments

10:30 AM 30 May 2009 @ Elysian Park

Thanks for the tip from Ben Gaetos regarding the Elysian Park Trails. I was able to make confirmation from my daughter about the said trail after she told me that she had a chance to visit the place last year. My son simply gave me the direction on what street to take to be able to reach the place. And after “googling” the place, I was able to get the details about the streets that lead to the place.

I left my place in the morning of last Saturday at about 10:30 AM as the sky was still overcast and the temperature was still in the low 60 degrees Fahrenheit. I started slow during the early part of my run until I reached the uphill road at Scott Street that leads to the Elysian Park. Running along Scott Street from Echo Park and Glendale Boulevard was already a very challenging uphill climb. I never stopped running until I reached the said park.

Being my first time to visit the place, I took the right road which is closed to vehicular traffic and started going uphill and tried to look for those trails. I later found a fire road and followed it to where it will end and then followed some trails good for one person. I just did a clockwise run along these trails until I was back where I started along the end of Scott Street. There was another fire road on my left and I started to run into it and I found out that this is the more popular fire road for the walkers. I would overtake a lot of walkers with their dogs, small and big, and meet also walkers on this fire road with and without their dogs. After running about one kilometer on this fire road, I observed that I was the only one running along the trails! There was this steep and winding downhill part of the trail which ends in the switchback (leading to more plain trail) with some woods buried across the road to prevent erosion every ten meters along the trail. This fire road was a rolling one and it ended near the entry to the park from Stadium Way Street. After taking some pictures of the place and drinking some water from my Nathan Hydration Belt, I decided to cross the Stadium Way Street and go for the higher part of the park.

As I crossed the street, I took the trail on my left and it was a trail which is good for one person. As I maintained my running pace on this trail, I could see Highway 5 on my left (way down below my feet!) where I could hear the noise of cars and vehicles passing along the busy National/Federal Highway. I was practically running along the edge of the mountain! I could see more walkers along the trail who gladly went to the sides, allowing me to pass as I greeted them and I kept on running until I ran more trails and finally led me to where I started after crossing the Stadium Way Street. After reaching my starting area, I had to retrace the trail I had taken and went all the way to the top again of the mountain and took the trail back.

I crossed the Stadium Way Street once again and retraced the fire road and went to that “challenging steep winding downhill” part and try to run up to the top without walking. With much determination and positive attitude, I was able to run through this part of the fire road without stopping. Later, I was able to reach Scott Street where I started. I slowly jogged around the visitor’s park and parking area and orient myself and see where the trails are located.

I knew I had 2 hours of run along the trails and it was time to go back. From the Stadium Way Street, I took Scott Street and back towards Glendale Blvd. I took another loop at Echo Park where I replenished my water supply before proceeding to my favorite uphill climb (near Belmont High School) where I do my hill repeats before proceeding at the house.

I was able to run a distance of 22.22 kilometers (almost 14 miles) in 2:30 hours with an average pace of 6:45 minutes per kilometer. I was surprised to observe that I was “sunburned” even with the overcast sky and lower temperature during my workout run! I finished the race at 1:00 PM and immediately took my lunch. It was a nice workout. This will be my alternate trail run location but I still need to go to Griffith Park Trails for a higher altitude/elevation workout. However, what is good about Elysian Park is that I can run along its trails for hours and it is very near to my place. Next time, I will bring food provisions in my backpack in my next runs and run along its trails for 3-4 hours.

Everything Is Colored "Brown" In The Mountains of South California

A Fire Road At The Right Side of the Park From Scott Street — A Fire Road At The Left Side of the Park From Scott Street

Entrance Of the Park From Stadium Way Street

Graffitis On Rocks Along The Single Track Trail

Venue For My Hill Repeat Drills & Workout

9:30 AM 31 May 2009 @ Gold’s Gym

My son and I went to Gold’s Gym at Downtown LA for a 1-hour workout. I did my core muscle and upper body workouts for one hour. I was surprised to see the overall set-up of the gym to have changed for the better since I had my last visit last year. The gym had a bigger space and more equipment. There was no “traffic’ in the use of the equipment as more options had been added due to more equipment. Before going to the gym, I was already set to do my rituals for my core muscles and my upper body muscles. It was a very fast workout with easy and light weights so that I will not strain my muscles after almost three months without any weight-lifting workouts.

After the gym workout, we returned to the house and I cooked pork adobo for our lunch. It was rest time after lunch!

7:00 PM 31 May 2009 @ Echo Park & Silverlake Reservoir

At this time here, the sun is still shining and it will take another one hour for the sunset to finally arrive. I decided to have an easy long run. I had an easy and slow start as I started to jog towards the Echo Park and did one loop and finally decided to go to the Silverlake Reservoir loop. After one loop at the Silverlake Reservoir, I started to feel the urge to relieve my urinary bladder but it became problematic when I found out that the comfort rooms at the Park were closed. I tried to control my bladder until such time that it became too dark and saw to it that there were no runners/walkers who would see me going to the thick bushes to relieve myself. I did it successfully without any problems! Sometimes, you need to take the risk when emergency comes. At least, my “style” is better than the video clip of Paula Radcliffe peeing on the street while she was running a marathon race! ha! ha! ha!

I did 4 1/2 loops around the Silverlake Reservoir before going back to Echo Park and finally proceeding home. I did another loop at the Echo Park and slowly had my cool-down run a block away from the house. I did my post-stretching exercises before entering the house. My GF 305 registered a distance of 23.10 kilometers (14.4 miles) with a time of 2:29:11 hours with an average pace of 6:40 minutes per kilometer.

I will take a day-off tomorrow for my stretching and Pilates exercises. It was a nice weekend.

Belmont High School Oval “Dirt” Track

On May 31, 2009 By kingofpotsIn Insights, Jogging, Places to Run, Practice Runs, Runners' Training, Running4 Comments

Belmont High School is two blocks away from home and this is where I do my active recovery runs and speed runs for the duration of my “rest/vacation” here in Los Angeles, and this will be my “ULTRA Oval Track”. What is good about this track is that it is made from the ordinary soil from the desert of California. It is a “dirt” oval track which is the same texture of soil that you see along the mountail trails and fire roads in the mountains here. However, it is better to run on the dirt/soil rather than running in an asphalt or concrete road. What is bad about the “dirt” track is that your shoes would easily become dirty because of the dust that stick on every part of your shoes to include the socks. I like running in this kind of track, whether I use my trail shoes or my training shoes as if I am running along the mountain trails. I usually use my TNF Arnuva 50 BOA when I run along this track because I could feel and hear the “crashing” sound of the shoes pounding on the sandy soil and my feet are more responsive to the ground.

I did a 35-minute recovery run a day after the Los Angeles Marathon and I was doing 80% of my effort with an average pace of 5:40 minutes per kilometer and an average heart rate of 144 bpm.

On the following day, I did another 30-minute slow run at my 70% of my total effort with an average pace of 6:50 minutes per kilometer and an average heart rate of 135 bpm. However, after the slow run, I tried to do some “speed” intervals every lap just to measure the distance of the oval track with a rest/recovery of one minute. I did 4 X 400 meters with an average pace of 1:52 minutes per kilometer and the oval has a distance of 408 meters at the inner edge. I had an average of heart rate of 152 bpm. The dirt oval track has no designated lane number. After the intervals, I slowly jogged to the house and did my post stretching exercises.

"Dirt" Oval Track With Water/Mud At The Inner Lane

My Running Shoes Gather Dusts While Running

High School Students Are Fast Runners Because of The Oval Track

I don’t know if all the runner-bloggers in the Philippines has a copy of the June 2009 issue of the Runner’s World Magazine. It would be nice if all of our runners, most expecially the beginners, has the chance to read the said magazine. In pages 65-69, the author of the article “Get On Track”, Erin Strout, has made a very good and very detailed presentation on everything a runner would know about an Oval Track from the definitions of terms on “speed” training, rules in using the oval, how to train at the oval, and workouts you can do. What is very important in this article is a pictorial/drawing of the oval with the RULES TO BE FOLLOWED. There is a Survey made with the question, “What’s your pet peeve on the track?” and the number one in the survey is, “Walkers In Lane One”. Very true! Everywhere not only at the ULTRA Oval Track!

Because of the overcast sky since Sunday and with a low temperature in the early morning, I usually do my running workouts at 10:00 AM when the clouds start to open up. I will have a one-day rest and resume my long runs this weekend.

Yes, I am preparing for the MILO Marathon Eliminations!

14K Evening Run @ Silverlake

On May 24, 2009May 24, 2009 By kingofpotsIn Jogging, Places to Run, Practice Runs, Runners' Training, Running1 Comment

8:30 PM 22 May 2009 @ Silverlake Reservoir

Silverlake Reservoir is a good 10-minute ride from my place and I had a run with my daughter after dinner. My daughter, Jovelle, had been running a lot in preparation for the Los Angeles Marathon on Monday. We started our run at 8:30PM with a prevailing temperature of about 64 degrees Fahrenheit. It was cold basing from my running weather standards in the Philippines but it was a nice weather for a run.

My warm-up run was about one kilometer with a pace of 6:30 minutes per kilometer and later increased my pace. I did not have any stretching anymore before I steadily increased my pace during the run. There were a few people along the running route and I only count about three people who are running and the rest of about four couples were walking with their dogs. There are portions of the route that are not lighted but the lights from the street posts would illuminate a portion of the running area.

Because of the nice and ideal weather for running, I started to sweat after running two loops of the route, which is equivalent to 7 kilometers. But once I perspired, it was a continous perspiration mixed with the cold air around. How I wished I could run some more but I did not want that my daughter would be waiting for me while her sweat and wet running attire would dry up.

I did four loops which registered in my GF 305 with a distance of 14 kilometers. I had a time of 1:23:45 hours. It was a slow run but I am happy that I could easily increase my pace during the run. I did some “fartleks” along the route as 3/4 of the whole loop is a dirt road. However, due to my slow warm-up run at the start and a slow cool-down run before I stopped the run, I was able to register an average pace of 6:00 minutes per kilometer. After the run, I did some stretching and waited for my daughter who did 3 loops for her running workout. I hope to have two more runs as my active recovery runs with a duration of 30 minutes each workout before the Los Angeles Marathon.

Running with a cold weather situation is a good activity to end the day.

Books, Movies, Running, & Cooking

On May 22, 2009 By kingofpotsIn Books, Food & Dishes, Insights, Jogging, Pictures, Places to Run, Practice Runs, Running11 Comments

These are the things that I do whenever I am on vacation/break in Los Angeles, California. Shopping will come later. Ha!Ha!Ha!

On my first day in the City of Los Angeles, the first thing that I did was to visit the “Barnes & Noble” Bookstore. From our place, such bookstore is located at Americana Shopping Complex at Brand St, Glendale, California. I bought two books on running, namely: “What I Talk About When I Talk About Running” by Haruki Murakami and “Daniel’s Running Formula” by Jack Daniels, PhD. I bought another book about Website Creation and Design.

This Guy Is Fast At His Age of 57 — This Guy Is Fast In Marathon At His Age of 57

VO2Max; VDOT; Lactate Threshold & Altitude Training Book

I finished reading Murakami’s book in two days with some breaks in between. After reading the book, I conclude that I could write a book about running, too! He wrote the book when he was 57 years old and I just turned 57 years old last Sunday. Hmmm, I think this is a good idea!

On my second day, I watched the movie “Angels & Demons” at the Americana Cinemas and then ate at Red Robbin with their Grilled Chicken Hamburger (It was big!). And later at 6:00 PM, I had a 3-loop run at the Silverlake Reservoir which is equivalent to 10.2 Kms (one loop is 3.4 kms). Before my run, I dropped by the Hydration Station of Joe Matias aka The Running Shoe Guru and owner of the A Runners Circle (ARC) Store at the park within the Lake and we had a lengthy conversation. It was a chance to personally thank him for the Balikbayan Box with donated used shoes he sent to me to the Philippines.

Hydration Station & Joe Matias aka The Running Shoe Guru/ARC

Runners I Met Along The Road Would Smile At My Team BR Shirt

I did also some cooking! Have you tasted and tried a Sinigang Beef with Broccoli? Well, I cooked it. It tastes good according to my kids! Nothing was left from this particular food that I cooked for dinner! Next time, I’ll post the pictures of the food I prepare during my cooking adventures!

This morning, I did another 10-Km run around the Echo Park Lake which I did in 55 minutes. It is a slow to moderate run as I tried to concentrate on the number of strides/steps I make in every minute. I forced myself to run 180 steps per minute or count at least 90 steps every time my left foot strikes the ground. As I was doing this, I observed that I was registering an everage pace within the range of 4:50-5:15 minutes per kilometer. I was able to sustain such stride frequency within the middle 5-km portion of my workout. For a change, it was a nice mantra to be counting 1 up to 90 while running.

Guys, till next post and good luck again to the TNF 100 Solo & Relay runners who are on their way to Clark Freeport today.

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