Adventure Run

On February 2, 2010 By kingofpotsIn Insights, Places to Run, Practice Runs, Running, Ultramarathon28 Comments

Adventure run is a multi-day/stage run from Point A to Point B. For this particular run, there will be no deadline as to the number of days and hours I will cover the distance. This will be my first adventure run as a runner. It will serve as my training/preparation for another adventure run in the future. It is also a way to test and show to other runners on how to document an adventure run in the Internet through this blog and other social network platforms like Facebook and Twitter.

There had been reported adventure runs in the past but I am not satisfied with the way they document their daily activities. In this age of fast information through the Internet, Mobile phones and GPS access, any runner would immediately send feedback or share his/her experience on a daily basis, if not, on “real-time”. So, I am doing this adventure run to prove that any runner who plans to involve himself in this kind of event could easily show to his readers what transpired during the day or night that he/she was running on the road.

The adventure run will be a travel by foot from Manila (Monumento in Caloocan City) to Baguio City, an estimated distance of of 250 kilometers or 156 miles, and this will be a multi-day stage run with the plan to run at least one full marathon distance a day or more. And the following are the proposed legs/stages for the said run:

1st Day—Monumento, Caloocan City to Calumpit, Bulacan—45K

2nd Day—Calumpit, Bulacan to Mabalacat, Pampanga—42K

3rd Day—Mabalacat, Pampanga to Tarlac City—30K

4th Day—Tarlac City to Urdaneta, Pangasinan—53K

5th Day—Urdaneta, Pangasinan to Baguio City (via Kennon Road)—74K

I will be using five (5) pairs of running shoes and ten (10) sets of running apparel. I hope to use my CW-X compression tights on my last leg to Baguio City. I will be supported with only one vehicle.

I will be hydrating myself with water and Gatorade every 2.5 to 3 kilometers and ingesting some solid foods every 12-15 kilometers. I admit, I will have “walking breaks” along the way.

My running time schedule will vary during the day or night. I might run early in the morning and then run again in the late afternoon. However, during my brief rests and “pit stops”, I should be able to make a post on this blog and upload my pictures through my wireless Internet connection by Smart & Globe. Aside from regular posts in this blog, I will also make entries to my Twitter account. I expect that my last leg will be a whole day running event!

I will be sleeping in pension houses/apartelle/hotel in key cities/municipalities along the way.

Why am I doing this? Because if you want to accomplish a running adventure, you must be honest and transparent!!!

“Back To The Slope” #4 (3rd Week)

On January 6, 2010January 6, 2010 By kingofpotsIn Insights, Jogging, Practice Runs, Runners' Training, Running2 Comments

1. For this week, I slowly introduced some speed drills during my runs. The speed drills consist of “fartlek” and “strides” incorporated during my runs. My “fartlek” runs are done by increasing my pace for the duration of one minute and then continue with my usual pace during the run. After 2 minutes of my regular pace, I do another repetition of a fast-paced one minute duration until I could do at least 10 repetitions. Sometimes, I do some counting from 1 to 60 as my left foot touches the ground during my “fartlek” runs.

2. For the “strides”, I do a fast-paced run of 100 meters and then go back to my regular pace for the next 100 meters. I usually do this while running on the oval track. I do at least 20 repetitions of the “strides” during my running workout at the oval track.

3. My total mileage for this week is 62 kilometers. The following were my workouts for the 3rd week:

28 Dec (Monday)—10K Easy Run at The Fort with an average pace of 6:18 mpk

29 Dec (Tuesday)—12K Easy Run at Camp Aguinaldo with an average pace of 6:09 mpk.

30 Dec (Wednesday)—Rest Day (?) Rizal Day 32K Run as Race Director.

31 Dec (Thursday)—12K Easy Run at The Fort & McKinley Hill with an average pace of 6:36 mpk.

01 Jan (Friday)—10K Easy Run with “Fartleks” at UP Diliman Compound with an average pace of 6:07 mpk.

02 Jan (Saturday)—12K Easy Run at The Fort with an average pace of 6:45 mpk.

03 Jan (Sunday)—6K Fast Run at the Rizal High School Oval Track with an average pace of 5:25 mpk.

4. My run last Sunday, 03 Jan at the Rizal High School Oval Track in Pasig City was supposed to be an active recovery run for about 30 minutes. However, once I started my run after my stretching and warm-up, I felt I was running faster than my usual pace for an easy run. I felt comfortable with my pace and continued my run and finished 6K. I really do not know if the Adidas TechnoFit compression/tight shorts was instrumental for my fast pace. It was my first time to try such compression shorts with “special bands” squeezing my butt, hamstring, and quadricep muscles. I have yet to use it more in my runs in order to assess and evaluate its usefulness as its price is too expensive as compared to other compression shorts.

Week #3: Marathon Training

On August 8, 2009 By kingofpotsIn Jogging, Practice Runs, Runners' Training, RunningLeave a comment

27 July (Monday)—Easy Run, 10K

28 July (Tuesday)—Speed Run @ ULTRA Oval Track/1.6K slow run; 10 X 400 meters; 6K run. Total Distance: 12K

29 July (Wednesday)—Rest Day

30 July (Thursday)—Hill workout @ Antipolo Hills. Total Distance: 18K

31 July (Friday)—Easy Run/8K

01 Aug (Saturday)—Rest Day

02 Aug (Sunday)—Easy Long Run/28K

Total Mileage—76 Kilometers

Week #1: Start Of Marathon Training

On July 21, 2009 By kingofpotsIn Insights, Marathon Race, Practice Runs, Runners' Training, Running, Ultramarathon4 Comments

13-19 July 2009 (1st Week)

After completely resting for the whole week after the 33rd MILO 42K Elimination Race the other Sunday, I am starting a serious training cycle for a marathon race to be held before the end of the year and ultimately, in preparation for a “possible” experience in an ultramarathon race which will be held on the last week of May 2010.

Monday—A Long Run of 1:30 up to 2 hours

Tuesday—Easy Run of 60 minutes

Wednesday—Tempo Run. Start slowly; after 20 minutes, hold race speed for 30-40 minutes, then end with easy run for 20 minutes.

Thursday—Hill run, Easy Run

Friday—Easy Run of 60 minutes

Saturday—16-20K at Race Pace

Sunday—Rest Day

This training schedule is supposed to be a guide. There is no specific target on my weekly mileage as this week and the following weeks will be part of my endurance phase.

Comparing the abovementioned training schedule from what I’ve actually done for the past days/week, the following was my actual training workout:

Monday—I was able to run for two (2) hours with an average pace of 6:30-6-45 minutes per kilometer. It was a “runabout” along the major streets in Metro Manila. The run was done early in the morning covering a distance of 17K.

Tuesday—It was supposed to be a One Hour Easy Run but it ended as a Run at Race Pace. I finished 12K for one hour at an average pace of 5:02 mins/km. I need to control myself when I run at the ULTRA Oval Track. The run was done at 4:30 PM and had enough time to rest & recover from the long run yesterday.

Wednesday—I had a tempo run. First 20 minutes at a easy pace at an average pace of 5:40 mins/km; followed with a tempo run for 30 minutes at an average pace of 4:55 mins/km; and then finished with an average pace of 5:45 mins/km for 20 minutes.

Thursday—It was supposed to be an easy run along rolling hills at McKinley Hill but opted to do the “stairs” at the ULTRA bleachers after running for 45 minutes. I did 15X on the stairs. It was raining hard.

Friday—I was able to run under the rain for about 35 minutes in the morning. And did “stairs” for another 30 minutes

Saturday—Did not have a chance to have a long run at race pace because of a running clinic the Team Bald Runner conducted at the ULTRA Oval Tack. However, I was able to run for a duration of 32 minutes with an average pace of 6:00 mins/km after the said running clinic. Had a massage in the afternoon.

Sunday—Did a long steady run during the GLOBE-ALI RUN FOR HOME with the distance of 21 kms. I finished the race/run in 1:51+ hours with an average pace of 5:15 mins/km. It was a “diagnostic” run and I did not force myself for the speed. However, I need more time to strengthen my legs and build-up again my aerobic endurance by doing more long steady runs in the coming weeks. I had another massage to my legs in the afternoon and slept early in the evening.

Total Mileage For The Week: 75 kilometers

More Pictures @ LA Lakers Parade

On June 19, 2009 By kingofpotsIn Pictures, Practice Runs, Runners' Training, Travel5 Comments

These pictures are dedicated to the Hardcores and Pinoy Fans of the LA Lakers.

LA Lakers Cheerleaders (To The Hardcores, Any Comments?)

2,000 Police Personnel Were Deployed To Secure The Activity

Note: Pictures Posted through the Courtesy of Mr Victor Lazo, a friend of the family. Thanks, Victor!

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!!!

Yasso 800s: “Do or Try It Now”!

On June 9, 2009 By kingofpotsIn Insights, Jogging, Marathon Race, Practice Runs, Runners' Training, Running14 Comments

Last November 20, 2007, I made a post about Yasso 800s. It is a simple formula to guide a runner who is training for a marathon race to predict his finish time. This simple formula (?) to predict one’s finish time came out from the observation and experiences of Mr Bart Yasso who is now the Chief Running Officer of the Runner’s World Magazine as he finished and trained for more than 1,000 endurance sports/races for the past 29 years. However, in my first post about Yasso 800s, I was not able to tell or mention some important details about the said workout.

This post will now fine-tune what I’ve posted almost 21 months ago. Yasso 800s is supposed to be a “speed” running workout done at the oval track. As part of ones preparation for a marathon race, this is supposed to be done at least 5-6 weeks before the marathon race day. Which means that you were able to build-up the much needed “foundation” of mileages/kilometers in order to develop the endurance (strong legs without any injury and aerobic capability to sustain a faster pace) through your easy runs, long runs, tempo runs, speed runs, and hill repeats/workouts.

During the Yasso 800 session, one has to run at least 10 repetitions of 800 meters with 400 meters jog in between repetition. The average time of your 10 repetitions will likely be your time for the marathon race, not in minutes, but in hours. For example: if you have an average of 3:32 minutes for the 10 repetitions you have done running at a distance of 800 meters at the oval track (2 laps around the oval track at Lane #1); most likely, your finish time in the marathon race is 3 hours & 32 minutes! It is very easy, you just convert the minutes into hours. It is mandatory to have at least 10 repetitions of the Yasso 800s in order to be accurate in your prediction for your marathon finish time.

However, according to Mr Bart Yasso, the Yasso 800 is not an accurate or perfect predictor of your marathon finish time time as you need to make some adjustments depending on the terrain of the course and the prevailing weather during race day. In extreme conditions of terrain and hot weather, a runner who has 3-4 marathon finishes on his/her belt, he/she can make adjustment by adding 10 minutes; and for those competitive and experienced marathon runners who have finished more than 5 marathon races, they can add 5 minutes to their average Yasso 800s result.

If you are preparing for the MILO Marathon Eliminations on July 5, you can try this workout and hit the Lane # 1 of the ULTRA Oval Track as soon as possible. Just be sure those “walkers” and slow runners (with their Ipods) at Lane # 1 will not interfere with your Yasso 800s. Good luck!

By the way, this is my training target pace data in preparation for the MILO Marathon:

Easy Run—5:46 mins/km

Long Run—5:46-6:15 mins/km

Tempo Run—4:45 mins/km

Speed Run—4:12 mins/km

Yasso 800s—3:35 mins

So far my training had been going on for the past days since I finished the LA Marathon. We will see how this training will turn out in the coming days to come.

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

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.

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