16 February 2008 (7:50-11:10 AM)

Having arrived from Baguio City on the early evening of 15th February, I decided to have my last long slow distance run seven days before the Pasig River Heritage Marathon. I slept at least 8 hours on the night before the long run plus my sleep on my way back to Manila. I felt I was fully rested and know I could run a very slow run just to experience how my body reacts to a straight running/jogging for three hours.

I know it was a crazy idea to be running for three hours under the heat of the sun but I need to do it in order to see for myself how my body would react after almost four months of preparing for the Pasig River Heritage Marathon. I prepared properly for this long run, wearing the lightest and most comfortable running attire and shoes, using my Nathan Water Belt, my sunglasses, my runner’s cap, and GF 305. I was not particular of the route to take but I depended much on my GF 305 for the distance and duration of my run.

These were  my pictures taken inside my quarters before my long run, equipped with my GF 305, Nathan Water Belt, Maui Titanium Sunglasses, Accel Cap, New Balance shorts, GIG Run singlet, and ASICS Gel-Cumulus running shoes.

At 7:50 AM, I started from my quarters and proceeded to the Libingan ng mga Bayani and took the outermost roads inside, went out of the Libingan ng mga Bayani’s Gate and turned right towards Heritage Park up to C-5 Road and then back to the Libingan’s Gate. That loop registered a distance of 6 kilometers and I did the said loop for two times. From the Libingan, I proceeded to The Fort passing through Gates 3 & 1 of Fort Bonifacio and proceeded to Serendra and to the Bonifacio High Street (BHS) Loop. I did one round of the BHS Loop before stopping at two female runners who were doing some stretching exercise infront of the R.O.X. Store.

I asked these two female runners ( one was chubby and the other one has a body of a runner) where I could ask for free drinking water and they told me that Starbucks Coffee offers such water. I really appreciate the warmth and friendly attitude of the Starbucks Coffee lady staff (chinky-eyed, smiling-face, and with fair complexion) who willingly got my plastic water jug and filled it with water. She even asked if I needed a cold water but I told her to fill it with a plain water. I was happy to see such positive manner and willingness to provide water to people who are in need. One of these days, I’ll visit this famous coffee shop at BHS soon.

Supplied with enough water, I did another round of the BHS Loop and proceeded to the street that goes to the International School all the way to the road that leads to the old Gate 1 of Fort Bonifacio. From there, I retraced my way back towards Market! Market! but I turned right going to the back portion of the DILG’s Public Safety School. From there I went back to the road that goes to MC Home Depot and stopped at the McDonald’s near Price Smart for a re-supply of water.

From the McDonald’s, I passed by Jollibee and the Shell Gas Station and proceeded to the Kalayaan Flyover reaching up to the other end at Gil Puyat Avenue and going back to the Flyover to Jollibee. It was an experience running at the Kalayaan Flyover against the traffic at 10:00 AM and staying alert with the incoming cars and trucks. I managed to make some signals with my hands for the vehicles to slow down once I saw each one of them coming nearer to me. I was glad all the drivers heed to my hand signals.

From Jollibee, I jogged all the way to the old McDonald’s, then to One McKinley Building, to Essensa and back to Lawton Avenue. I reached Bayani Road and entered the Phil Army Golf Course and ran around the jogging lane at the Parade Grounds of the Phil Army Grandstand. From the Grandstand, I proceeded back to my quarters running along Fajardo Road (main street inside the camp).

I finished my long run in 3:15:48 hours and I was able to run a distance of 32 kilometers or 20 miles. My average pace was 6:08 minutes per kilometer or 9:47 minutes per mile. My Average HR was 149 bpm and my Maximum HR was 159 bpm which I still considered as 90-96% effort. I was able to burn at least 2,272 calories. My arms, shoulders, neck, nape and legs were “sunburned”!

I did not feel any injury or muscle cramps to any part of my body during the run. There was no heaviness in breathing and I felt I was “floating on air” while I was running under the heat of the sun. I guess, my Baguio/PMA run the day before gave me more strength and more “oxygen” to my blood due to my maximum effort and high altitude running even if it was very brief.

I did a longer post stretching and drank almost 2 liters of water and 3 bottles of Gatorade after the run. Later in the afternoon, I treated myself to a pasta dish with vegetables, one whole pizza with salmon, cheese, olives & salted fish eggs, and 3 cups of peppermint hot tea at CIBO! 

Finishing this run, I could feel that I could finish the next weekend’s marathon without any problems.