Category: Runners’ Training

“West To East”: 4th Day/Swollen Quads!

On By kingofpotsIn Food & Dishes, Insights, Jogging, Pictures, Places to Run, Practice Runs, Runner's Fashion/Attire, Runners Accessories, Runners Injury, Runners' Training, Running, Travel, Ultramarathon2 Comments

 9:45 AM March 18, 2011/From Camiling, Tarlac to SCTEX Entry/Exit in La Paz, Tarlac

I was able to sleep for 9 hours at the Royal Blue Hotel in Camiling, Tarlac and it was really a sound sleep. I felt energized again for the day’s run from Camiling, Tarlac up to the Kilometer Post where I could decide to stop to end the day’s run. The plan was to run leisurely without thinking of the number of kilometers that I have to finish for the day. I also started not to follow the Galloway Ratio of Run-Walk. I just simply ran an average pace of 7:30 to 8:00 minutes per kilometer and take a brief walk few meters before reaching my support vehicle. However, I maintained my ritual of walking the uphills and running through the downhills. My brief pit stops would last from 2-4 minutes and checking my blog through my laptop would last up to 15 minutes. And eating in those carinderias/road side eateries would last me for a stop/rest of 20 minutes!

After the usual “drill” upon waking up from bed, my team was ready leave the hotel for a brief breakfast at Jollibee. After breakfast, I was brought to the last kilometer post where stopped the previous night for the regular photo-ops as a part of the starting regimen of every daily run. I started my run at 9:45 AM.

@ Camiling, Tarlac: Start of the 4th Day

 It seems that Camiling, Tarlac is the “melting” pot of the western portion of Tarlac Province. Once you pass along the commercial district of the town, you could see the slow movement of vehicles due to traffic. There was a parade of vehicles advertising some sort of Hog’s Feeds and a new business establishment for farm needs and supplies. It is also the crossroad of vehicles going to the central towns of Pangasinan and the western towns, too! So, vehicles and mass transport/buses coming from Manila and from the Western & Central Pangasinan would converge in this town. Due to the heavy traffic of the main road, I had to walk for about 2 kilometers on the sidewalk trying to observe the people, the vehicles, and the environment. It is good to see 2 PNP personnel manning the crucial intersection to see to it that the traffic is done in orderly manner. All the vehicles are moving but with a crawling speed, at least, all the vehicles are moving.

Running On The Gravel Sides of the Road

After two kilometers of walking and another right turn towards Tarlac City, I started my jog as I met a lot of vehicles coming from the opposite direction. The usual ritual during the previous run was followed—drink water every 2 kilometers where my support have advanced; drink sports drinks every 1 ½ hours; and eat solid food during my longer duration of pit stops. Just like in the previous days, I see to it that I have to urinate at least every hour and observe how my body is perspiring. Since yesterday, I opted not to take any Tylenol tablets to ease the pain on my running legs.

The road from Camiling to Sta Ignacia, the next town, and towards Tarlac City is famous for those rolling and long ascending and descending slopes that I have to force myself to walk on those ascending portions and run through the descending parts. It was a repetitive process to be doing this to preserve the strength of my leg muscles. On those walking breaks on the ascending portions, I would also count my strides just to be able to have a continuous rhythm and pace throughout those inclined portion. Although I was still on the right side of the road, I would go to the shoulders when I have my walking breaks. But on those descending parts of the road, I have to continue my running on the paved portion of the road. If there is white-line paint on the edge of the road, then this is the place where I have to land my foot during running. Those white lines are surprisingly rubberized that it has some bounce on my running shoes. There were lots of ascending and descending parts of the road for today’s run.

Leaving The Town of Camiling, Tarlac
Running Alone On The Road...Again!

At Barangay Nambalan in Sta Ignacia, Tarlac, in front of one of those High School compounds, I passed by a group of students who were walking towards the direction where I was going. As I passed them, I waved my hands at them and they cheered at me and they were shouting words of encouragement. After 300 meters ahead, my support vehicle was waiting for me. While the group of students were walking behind me, I stopped at the support vehicle and started to have my “ritual”—drink and sit on my stool. As I was sitting and resting, the group of students reached me and one of them said,

Student: Uncle, adda met gayam napintas a lugan mo. Apay nga agtar-taray ka? (Uncle, you have a nice car and why are you still running?)

BR: Exercise ko lang daytoy! (I am doing this as a part of my exercise)

Student: Uncle, Ban-banogem lang dayta bag-bagim! (Uncle, you are just punishing yourself!)

BR: (Silent. No words to think of)

The student is smart and he has a point! After that conversation, I was already thinking of stopping my adventure run and go home to have my rest. But as a “warrior” I don’t want to be distracted in accomplishing the mission that I have set to myself.

Time To Eat...
Shaded Road With Acacia Trees
Nice Road & Back Of A Runner
Time To Eat...Again!
Time To Update My Blog...On the Road
Entering The Boundary of Tarlac City

 I resumed my run and running and walking through the ascending and descending portions of the road that leads to Tarlac City. Later, I was already entering the city limits of Tarlac. The Aquino Bridge is the target to cross and I am already within the Commercial Center of Tarlac City! But something is bothering me on my feet. It seems that my feet are burning and I could feel that they are getting hot and had expanded. With one kilometer to go before the Aquino Bridge, I decided to stop by my support vehicle and changed my socks and running shoes. I opted to use the Adidas Adizero Mana for the day but it was my first time to feel such burning sensation and expansion of my feet after running with it for about 32 kilometers. I was using my ASICS running socks which I’ve been using for my long runs but I knew it was the shoes that was causing the problem. I immediately changed my socks with the local PUMA running socks which are thicker and used the always reliable stability-cushion properties of my ASICS Gel-Kayano 14 shoes.

Starting To Feel The Traffic In The City

After changing my shoes and socks, I was back on the road, crossing the Aquino Bridge, walking along the commercial district of Tarlac City and later I was already entering the road that goes to La Paz, Tarlac and to the SCETX Entry/Exit. As I was running along the La Paz-Sta Rosa Road, I felt I was hungry and decided to stop in one of the Carinderia/Turo-Turo Eateries. I ate a big bowl of Bulalo Mami/Noodle Soup with Ice Cold Coke. The simple meal energized me and I resumed my running.

It was already getting dark and the main task at hand was to reach the SCTEX entry/exit where I’ve decided to end the day’s run. I think I walked on the last 3 kilometers because of the heavy traffic on the said road, the dark sidewalk, and most of all, those gravel filled sidewalk where the foot hurts when I step on those big and small stones!

Last Kilometer Post For The Day

 Finally, I reached my target, SCETX! At this point, I was already thinking of ending the adventure run and head towards Metro Manila. For today’s run, I was able to cover a distance of 45 Kilometers and in a Total of 175 kilometers in 4 days. I could feel that there was some pain on the mid foot portion of my left foot and my left knee was also in pain. After changing to drier clothes, I decided to look for a place where we could sleep with a Wi-Fi connection and I was back on my mission.

At La Paz, Tarlac"s SCETX Entry/Exit

After eating my dinner, checking in a cheap hotel with Wi-Fi Connection in Cabanatuan City, and taking a shower, I observed that the lower portion of my left quadriceps had swollen. I thought it was my left knee that expanded in size but as I compared it with my right leg, I could see and feel that it was my lower left portion of my quads (it connects to the knee) that have been bloated and had some pain when it is pressed by the thumb. It was my first time to experience this and I knew that I got it from those descending roads in Sta Ignacia and Tarlac City. I would say this is the description of ultra trail runners of what they call as “fried quads”. There is no panic! I told my support crew, Marlon, to put some ice in my ice bag and have it strapped on the swollen part of my quads and then to massage it lightly with Omega Pain Killer. And lastly, to remind me to take one Alaxan FR capsule before I go to sleep.

After 9-10 hours of sleep, the swollen quads had reduced its size and there was no more pain that I could feel on my quads. It’s a “Go” again for the 5th Day!

Some data/information during the day’s run:

Weather: Still hot but there are some places that were shaded with trees.

Distance: 45 Kilometers

Duration of Run: 9 Hours (due to more walking on the last 3 kilometers)

Average Pace: 5 KPH

Running Apparel: Team BR Technical Shirt; Adidas Adizero Running Shorts; ASICS Running Socks & PUMA Spots Socks; Local Buff; Headsweat Running Cap; Sunglasses by Ray-Ban & Oakley

Running Shoes: Adidas Adizero Mana (For 32 Kilometers) & ASICS Gel-Kayano 14 (For 13 Kilometers)

Total Kilometers Covered (4 Days)—175 Kilometers

Expenses:

Hotel Accomodation—P 750.00

Dinner (Previous Night) & Breakfast—P 700.00

Gasoline—P 1,000.00

Total Expenses—P 2,450.00

To be continued…

“West To East”: 3rd Day’s Strong Winds

On By kingofpotsIn Food & Dishes, Insights, Jogging, Pictures, Places to Run, Practice Runs, Runner's Fashion/Attire, Runners' Training, Running, Travel, UltramarathonLeave a comment

8:45 AM March 17, 2011/From Brgy Socony, Bugallon, Pangasinan to Camiling, Tarlac 

It was not too hard to look for a place to stay overnight. Just ask from the local folks and they will tell you where to go. After my run the previous day, I walked in one of the Carinderia’s on the side of the road. I asked for some Sinigang and they have Sinigang Na Baboy. I was surprised that they are serving Sinigang Na Native Na Baboy as seen from the black skin of the chopped meat of the broth. After 5 hours of running, the taste of a hot meal is simply amazing, coupled with an ice-cold Coke!

About 200 meters away from the Carinderia is a Traveller’s Inn called ACRO and from a distant sight, it seemed like one of those motels in Metro Manila. I really don’t care about the place as long as there is an air-con room with soft mattress with pillows and blanket and a shower room, the place is already perfect. Of course, the parking area is adjacent to the room and I was surprised that the room is clean and don’t have the smell of a cigarette smoke. The caretaker said that I have to pay P450.00 for a 12-hour stay and have to pay once I will leave the area. Great! It’s cheap as compared to the places where I spent overnight for the past two nights!

The “drill” was very fast once I entered the air-con room—undress my running apparel, enter the bathroom, take a cold shower first and then later rinse the soap with the hot water, dry up with the towel, brush my teeth, and change to something that is made of cotton and open the laptop computer to upload the pictures taken from my digital camera.

If I have time, I browse the Internet and check on my blog. Since the place has no Wi-Fi Connection, it is hard for me to make a post and upload some pictures in my blog using my SmartBro Internet Connection. What I do is write a post through MS Word as a document which I could save in my files. Once I reach a place where there is a Wi-Fi connection, that is the time I compose my blogpost by mixing the post I made through MS Word and uploading the pictures from my Computer. It is really fast if I am connected with an establishment with a Wi-Fi Connection.

@ The Starting Post For the 3rd Day Run (Brgy Socony, Bugallon, Pangasinan)

I started my run as early as 8:45 AM from the Km Post #357 and I was already on the Carlos P Romulo Highway that goes all the way to Tarlac City, 75 kilometers away! A hundred meters from the Crossing of Barangay Socony, I could feel already the Strong Winds meeting me. It was hard to run with this kind of situation. It seems someone is pulling me back as I progressed gaining few inches on the ground from my running.  This was the feeling and the challenge of the environment until I reached the boundary of Camiling, Tarlac. 

Strong Headwinds From Start To Finish
Running Alone @ Carlos Romulo Highway

 Almost all the parts of the Highway are flat and wide. Most of the sidewalk/shoulder is cemented/paved as I have an extra space where I could run if there are wide and big trucks on my back and on my front which are about to overtake slower vehicles. Running along the highway is uneventful except for those strong headwind. My pace and strides are okey that I have to follow what I’ve been reading on the blogs of other Ultrarunners. Actually, I’ve been using this technique since I’ve started running long distances—counting on my strides from 1-100 and repeating again..and again..and again, until it becomes my running “mantra” up to the time I take my rest or pit stop.

Trying To Chase The Philippine Version of Ford Motors
Another "Marin Headlands" in Bugallon, Pangasinan?
Trying To Duck From The Strong Headwind!

 Counting the strides, instead of having attached to wires on your ears, is a better way for me to be motivated to run in long distances. Researches would say that for a runner to maintain a good form in running, he/she should maintain a good and consistent average stride pace/count. The research would say that an average of 80 strides per minute in long distance runs would be a good pace. However, more of the runners and scientists would prefer to maintain 90 strides per minute. So, on my run along the Romulo Highway, I tried to apply both, the 80 & 90 strides per minute. After running for about an hour and counting on my strides, I found out that I could sustain 90 strides per minute on flat/level parts of the highway while I could do as low as 85 strides per minute if the road is on a rolling terrain! So, for the rest of the way, I didn’t mind about the strong headwind as I consistently counted on my strides per minute. On the average, I could count 8 sets of 90 strides every time I could cover the distance between two kilometer posts! As my left hand is holding my stopwatch, my other hand’s fingers are counting on the number of sets of strides I’ve gone through!

@ Mangatarem, Pangasinan's Catholic Church
One of Those Rest Moments In Waiting Shed Along The

The road side Billboards of a certain garden and water resort in Mangatarem, Pangasinan was simply enticing that I have to stop for a late lunch! The attraction is that it has a Wi-Fi Connection! That was great! The place is called Dandan’s Resort which is located 2 kilometers off the Romulo Highway. On our way to the resort, as we followed the directional arrows, we got lost! Somebody changed the location of the directional signs which we found out later from the people within the barangay.

We ordered food to eat for our late lunch. It took some time before the food was ready but I did not bother me at all as I was busy uploading my pictures to one of my blog posts. The Internet was fast that I was able to upload a lot of pictures needed to be shown to my readers. The food consisted of Sinigang Na Bangus, Deep-Fried Na Liempo, Calamares and Chopseuy. The food was nice and I took time to eat almost everything. I was satisfied with the performance of their Wi-Fi connection. `After almost 2 hours of pit stop at the said resort, we were back to National Highway and started where I left.

Leaving The Boundary of Pangasinan!

 Soon enough, I was already crossing the boundary of Pangasinan and Tarlac and I had my picture taken from the billboard of the Governor of Pangasinan, Hon Amado Espino Jr, who is also a Cavalier, Graduate of PMA Class of 1972. Governor Espino and Bani Mayor Navarro are both classmates and members of PMA Class of 1972. We belong to the same Company in the Academy, the “Charlie” Company! Actually, I am close with these two gentlemen! If they knew I was having my running adventure in their place, I am sure my running schedule will be put into a lot of adjustments and the Provincial PNP elements would escort me along the road with the proper local media coverage. I really don’t want that to happen. I did not want so much attention along the road.

...And Finally In The Province of Tarlac

San Clemente is the first town of Tarlac and the Poblacion’s commercial district is not impressive. It was already dark but I made up my mind to complete my run up to Camiling, Tarlac where I could see on my way to Bolinao that the place had improved tremendously and progressively for the past years. They have Jollibee & Chowking, signs that the place is economically progressive and stable. I tried to use my handheld Mini-Mag Light to light up my way but after a few minutes, the light simply died down. Since it was night time and I still have 5 kilometers to go, I asked my support vehicle to “shadow” me so that I can use the light coming from the vehicle’s headlamps. As the traffic is so light between San Clemente and Camiling, nobody from the vehicles behind us complained. Cool! The strong illumination created by my support vehicle made me run faster and consistently counted my strides by sets of 90.

2 Kilometers From Camiling, Tarlac

 As soon as I reached the Km Post at the Poblacion of Camiling, I had my usual last photo-ops for the day. Next thing to do was to proceed to Jollibee for my dinner. After a quick dinner, I ended sleeping in one of the clean and cheap rooms of the United Royal Hotel, located 500 meters from the last Kilometer Post of the day. Unfortunately, the place does not have a Wi-Fi connection but the signal from my Smart Bro started to become faster in its connection to the Internet. I went to bed at 10:45 PM for my 8-9 hours of rest/sleep overnight!

@ The Last Kilometer Post For The Day In Camiling, Tarlac

Other data/information for the day:

Weather: Very hot with Strong Headwinds from Bugallon, Pangasinan to Camiling, Tarlac

Distance: 45 Kilometers

Time: 8 Hours (Actual Time of Running)

Average Pace: 5-6 KPH

Running Apparel: NIKE Livestrong Shirt; NIKE Running Shorts; Adidas Running Cap; Bandana; DryMax Socks; Sunglasses by Ray-Ban & Oakley; Arm Sleeves

Running Shoe: ASICS Gel-LyteRacer

Expenses:

ACRO Accommodation—P 450.00

Dinner @ Carinderia—P 150.00 (For 2 persons)

Dandan’s Resort Late Lunch—P 700.00

Mangoes—P 100.00

Ice—P 30.00

Jollibee Dinner @ Camiling—P 350.00

Total Expenses For The Day—P 1,780.00

Total Distance Covered: 130 Kilometers (3 Days)

 To be continued…

“West To East”: 2nd Day’s Adjustments, Hills & Heat

On By kingofpotsIn Food & Dishes, Insights, Jogging, Pictures, Places to Run, Practice Runs, Runners' Training, Running, Travel, Ultramarathon4 Comments

12:45 PM March 16, 2011/Barangay Seselangen, Sual to Barangay Socony/Crossing, Bugallon, Pangasinan

I started my adventure run for the 2nd day at 12:45 PM/Noon. You can just imagine what it is like to start your run at this time of the day. I did not have to worry because I prepared for this kind of situation for the past weeks that I had my “heat” training at the Remy Field Oval Track and the roads inside the Subic Freeport.

For the 2nd day, I need to make some adjustments with my attire. I have to use the regular running shorts so that people along the way would not have the impression that I lost my bike or make myself as the center of attraction among the younger and older women along the road. I believe that Pangasinan is famous for cyclists that spectators think that if an athlete uses a compression shorts, he/she is a cyclist. I used my old reliable ASICS shorts with a red-colored ASICS technical shirt which have the latest technology of a sports shirt. My running cap (by Headsweats) was the one that I used in my first BDM 102 Race in 2009 which has a cover on the nape portion. As seen on my pictures, the cape on the back keeps on waving and flying because of the headwind I met during the run. The inexpensive NIKE soccer socks was transformed to a running socks with calf sleeves, all in one! And I like them. The feeling when you use this kind of socks is the same with using those expensive calf sleeves! In order to have a lighter stride, I used my ASICS Gel-LyteRacer which is a Racing Shoe with Stability. I was also using those cheap arm sleeves to cover my arms from the heat of the sun and they work pretty well.

More Efficient & Better Attire For The Heat & Hills Starting Point For The Day

 After the usual photo-ops from the starting line’s last kilometer post on the previous day, I started my run slowly, trying to warm-up my legs and my body. I usually do not have stretching exercises before starting my daily runs for the Adventure Run.

"Sel-lang" in Ilocano Means Crotch (Singit)
"Marin Headlands" in Sual, Pangasinan?
The Flat Road Before The Hills

Although it was hot, I was meeting a strong headwind as I approached the mountains/hills of Sual, Pangasinan. There were lots of rolling terrain before I started my climb towards the ever-famous Sual Zigzag Road where the only restaurants in the place were located in the 70’s and 80’s. On top of the Zigzag Road, you could see the Sual Cove with the South China Sea. Without any problems, I was able to reach the peak and the distance of Poblacion Sual is reduced to only 2 kilometers and I was able to cover 9 kilometers from the place where I started. Those were tough 9 kilometers towards this place. 

Running On The Right Side

 On this day’s run, I decided to run on the right side of the road with me travelling with the traffic. It got some relief from my left knee as I was able to balance my foot strike on the ground. I felt more comfort on my legs when running on this side of the road. I guess, this is a major adjustment that I did in this run. I was also very accessible to my support vehicle which would be waiting for me every 2 kilometers.

On this day, I also carried a small plastic bottle filled with water on my right palm which was also comfortable as I was used to carrying those Ultimate Direction Hand-held Water Bottle.

Slowly But Gaining Some Distance
Running On The White Line
Roller-Coaster Road Going To Sual, Pangasinan
Downhill Portion of the Road
Hot But With Light Headwind
Towards The Highest Peak
Weird Name of a Bridge
From the Sual Zigzag Road Peak Towards The Poblacion
Going Down...Down...
Racing With A Motorcycle?
REST With The Chair!
Why go to Cebu City when Danggit is available in Sual, Pangasinan? LOL!

 While passing along the Poblacion of Sual, I was able to inspect the stores that sell dried fish and fresh fruits. My crew was able to buy some of those ripe mangoes. I was surprised that most of the stores sell Danggit which is the dried fish famous from Cebu City. I really do not know if they are cheaper here but it costs P 450.00 per kilo. After running for 2 kilometers from the Poblacion of Sual, what was infront of me was the place where I stayed overnight, Covelandia Beach Resort. The place occupies a lot of space as seen from the road I was running through!

Aaahhh...The Joy of Running!
Eating Fresh Ripe Pangasinan Mangoes!
Jogging With High School Kids Who Were Going Home

A few kilometers more and I was able to reach the Poblacion of Labrador. There was traffic on the main road as most of the high school students were leaving the school and going back to their homes. While having my walking breaks, I started some conversation with the kids and it was relaxing! As I resumed my run, some of the kids joined me in my jogging and they were laughing and having fun. After a few meters, the kids stopped and it was timely that I was near my support vehicle. I had the chance to have some photo-ops with these kids.

A Pose With My "Pacers" & Future Runners
UYONG in Ilocano means "CRAZY"

 The road from Labrador to the next town of Bugallon is clear from so much traffic of vehicles. I am lucky to observe if there is one vehicle that I meet or pass me within the span of 5 minutes. As I looked around, I could see the sea on the left and the mountains on my right with rice fields. It was refreshing to see the things around me. After crossing so many small bridges and waving to people milling around on the corner of the streets, I was on the road with some kids on their bicycle trying to escort on the right side of the road.

Nice Background!
30 Kilometers Done For The Day
Last Km Post For The Day

I finished my run at 5:45 PM at Barangay Socony/Crossing, Bugallon, Pangasinan. I was able to cover a distance of 30 kilometers. After the photo-ops at the Kilometer Post, I entered in one of the carinderias and ate my early dinner of sinigang na native na baboy! Wow! The food and broth were great!

Duration of Running: 5 Hours

Distance: 30 Kilometers

Average Pace: 6 Kilometers Per Hour

Weather: Sunny & Hot with Light Headwind

Food & Water Nutrition: No Change from the Previous Day

Running Apparel: ASICS Shorts & Technical Shirt; NIKE Football Socks; Ice Bandana; Headsweats Runner’s Cap; Sunglass by Ray-Ban; Local Arms Sleeves

Shoes: ASICS Gel-Lyteracer

Tylenol Tablet: None

Expenses:

Hotel Accommodation @ Covelandia—-P 2,500.00

Food (Dinner & Breakfast)—P 1,300.oo

Fresh Fuits (Mangoes)—P 100.00

Ice—P 50.00

Gasoline—P 1,000.00

Dinner @ Carinderia—P 150.00

Total Expenses For The Day: P 5,100.00

(Note: Covelandia Beach Resort has NO Wi-Fi Connection!)

To be continued…

“West To East”: 2nd Day @ Covelandia

On By kingofpotsIn Insights, Jogging, Pictures, Places to Run, Practice Runs, Runners' Training, Running, Ultramarathon4 Comments

 March 16, 2011

Covelandia Beach Resort in Labrador, Pangasinan is located 13 kilometers way ahead from the place where I stopped on my first day of my running adventure. You have to pass by the Poblacion of Sual, Pangasinan before reaching this place. If you are coming from Manila/Dagupan/Lingayen, you can reach this place before reaching Sual, Pangasinan.

It was already 6:45 PM of Tuesday when we entered the Beach Resort and it was already dark. I could only see the lighted portions of the place and what was important was for me to take a cold shower, change my clothes and have my dinner. Of course, the place is more expensive than Mang Ador’s Place (Cocos Beach Resort) in Barangay Ilog Malino, Patar Road, Bolinao due to the first class amenities and ambiance of the place. Overnight stay cost us P 2,500 for the De Luxe Room with BIG beds and nice pillows, linens and towels!

The plan was to maximize our stay here up to check-out time at 12:00 Noon the following day and just relax in the cottages and restaurant near the beach area. We did exactly what we planned to do—took shower, slept for 10 hours, have dinner and breakfast, and relaxed at the restaurant/beach cottages of the resort. We spent P1,300 for the food we ate here.

At exactly 12:00 Noon on Wednesday, we left the place and proceeded back to Barangay Seselangen, Sual, Pangasinan for the start of my second day of running adventure. At 12:45 PM, I was back on the road!

@ Covelandia, Labrador, Pangasinan
Nipa Huts/Cottages
More Nipa Huts & Cottages
Kids' Swimming Pool
Main Swimming Pool & Water Slides
De Luxe Rooms @ The Resort
Coffee Shop, Parking Lot, & Administration Building (Left to Right)
Relaxing at the Restaurant
Breakfast With Coffee...and...
...Pancakes as Dessert!

To be continued…

“West To East”: 1st Day (Conclusion)

On By kingofpotsIn Insights, Jogging, Military, Pictures, Places to Run, Practice Runs, Runner's Fashion/Attire, Runners Accessories, Runners' Training, Running, Running Shoes, Travel, UltramarathonLeave a comment

1st Day: March 15, 2011 (Bolinao Beach to Barangay Seselangen, Sual, Pangasinan)

I had my lunch, rest and sleep at the Caltex Station in Barangay Banog Norte, Bani, Pangasinan. I found out later from the owner that the place is called Prima Vista. The place has a restaurant, nice garden, Nipa Huts, clean Rest Rooms, and Gasoline Station. I had a brief conversation with husband-wife owner of the place. And they are nice and hospitable and they are both graduates from the Colleges in Baguio City. I told them that I am also a graduate from Baguio City and had been assigned in the area in the late 70s and early 80s, and then later as part of my Area of Operations in the 2003-2004 when I was a Brigade Commander. Now that I am retired, I am revisiting the area by running from Bolinao up to Mangatarem, Pangasinan. They wished me good luck. These guys are great, too!

Sinigang na Malaga & Mountain Dew (The "Nectar" of Ultrarunners)

At 2:45 PM of Tuesday, I left Prima Vista to resume my run towards Alaminos, Pangasinan which is 10 kilometers away. Those 10

Leaving The Boundary of Bani, Pangasinan

kilometers were hard on my left knee because the pain was still there but I maintained my Galloway ratio of 20:5 on the level/flat parts of the road but had to disrupt the ratio whenever the road goes uphill. I had to force myself to brisk walk on uphill portions of the road whether it is runable, steep, or medium-steep grade.

Uphill Terrain Going To Poblacion Alaminos

In one of my walking breaks as I was about 2 kilometers to Alaminos, I saw a lady wearing a t-shirt with the print—“Vote Maki Pulido!” I approached the lady who was watering a garden in front of their house and asked what elective position did Maki Pulido had ran during the elections. Unfortunately, the lady did not know Maki Pulido! After 200 meters, I met an old lady carrying a 2-3 year old kid and tried to ask the same question. Yes, I got the answers I needed. The lad said that Maki Pulido ran for Councilor of Alaminos, Pangasinan but she lost! If you don’t know Maki Pulido, you are not watching GMA TV7 News! There is no need for much explanation as this is not a post on politics but I am glad she did not win! No wonder I could not see her anymore with GMA TV7 News! (Note: After a brief research, Maki Pulido ran for a seat in the House of Representatives as Congresswoman but she lost. She is now back as a journalist of the GMA TV7’s Reporter’s Notebook.)

I Need To Rest...@ The Poblacion of Alaminos
Do your Mathematics!

After 1 ½ hours, I was able to reach the Poblacion of Alaminos and there was traffic on the main thoroughfare, Quezon Street, with vehicles as well as pedestrians who are students coming from the different schools at the center of the town. Those high school girls were giggling whenever they see me approaching them and I was surprised to know what could be the reason why they are laughing at me. Some bystanders would ask me where is my bicycle is and why I am not riding on it. Hmmm. I concluded that most of the people in Pangasinan identify a cyclist if he is using a compression/biking shorts! And those girls were giggling because they might think that I lost my bicycle and I caught them looking on my crotch area! Well, it could be the latter observation why these young girls were laughing at me.

I walked the stretch of 2 kilometers which is the whole stretch of Alaminos’ business area along Quezon Street. I tried to run and jog while there was still pain on my left knee but he pain was still tolerable. At this point, I was able to cover a distance of 50 kilometers but the surrounding was still bright and I wanted to be on the road until it was totally dark. My final goal was to reach the Poblacion of Sual which was 16 kilometers away! I made my rough calculation and it would not be possible to be running in the dark as I approached the zigzag road before Sual’s Poblacion. I tried my best to run, shuffle and walk until I could feel exhaustion on my body and tried to observe the pain on my left knee.

@The Boundary of Sual & Alaminos...I Remember My Friends In Legazpi City
Trying To Relax & Hiding My Exhaustion

Before sunset sets in, I decided to end my run for the day at Km Post #327, 11 kilometers away from Poblacion of Sual. My left knee needed some rest and we still need to look for a place where we could sleep. With the recommendation of the owners of Prima Vista, Covelandia Beach Resort was the place to look for a rest overnight!

Last Km Post For The Day @ Brgy SESELANGEN, Sual, Pangasinan

I was able to cover a distance of 55 kilometers with almost 9 hours of actual time with my feet on the ground. It was a nice run as a part of my training for endurance and heat training. My left knee was able to hold on due to my regular intake of Tylenol Tablet 500-mg every 3-4 hours. (Note: I took only 3 tablets for the whole day!) My water hydration every 2 kilometers; Gatorade Drinks every 1 ½ hours; and constant intake of solid foods were perfect for my nutrition and “feeding” of my body. I made sure also to urinate at least once every hour during the run. My salt intake for the 1st day came from the Pork Adobo and Sinaing Na Tulingan (cooked with salt, pork fat and dried kamias fruits) I ate for dinner at the COCOS Beach Resort. These foods were part of our “baon” for the running adventure.

After dinner at the Covelandia Beach Resort and a massage from my support crew, Marlon, I was already sleeping soundly at 9:45 PM.

The following are some of data during the 1st day of the run:

Weather: Cold in the morning with breeze; Sunny & Hot at mid-day and getting cold in the late afternoon. Low at 26 degrees Celcius to High at 36 degrees Celcius.

Average Pace: 6 kilometers per hour (kph)

Shoes: ASICS Gel-Kanbarra  4

Socks: Black Puma Sports Socks (Applied ASICS “Chafe Free” Creme Courtesy of A Runner’s Circle (ARC) Store

Apparel: Under Armour Compression Shirt; New Balance Compression Shorts; Fort Ilocandia Golf Course Cotton Golf Cap; Ray-Ban Sunglass; Nathan Hydration Belt with Salt Water from Bolinao Beach & Bandana

Expenses:

                Beach Resort Accommodation—-P 1,850.00

                Gasoline (From Manila)————      2,000.00

                Lunch w/ Drinks @ Prima Vista——–800.00

                Gasoline (From Bolinao-Sual)—–     1,300.00

                Ice—————————————-     100.00

                Total————————————- P 6,050.00

Another post will be published about the place called, “Covelandia Beach Resort”

To be continued.

“West To East”: 1st Day Pictures

On By kingofpotsIn Jogging, Pictures, Places to Run, Practice Runs, Runners' Training, Running, Travel, Ultramarathon4 Comments

(Note: At last, I am in a place with a Wi-Fi Connection!)

Crossroad Going To Anda, Pangasinan
Brief Chat With The Tricycle Drivers @ Crossing Going To Anda
Trying To Reach My Support Vehicle On The Right Side of the Road
Bringing The Carabao To Pasture @ Bolinao-Anda Boundary
Nice Future "PAU Trophy" Design @ The Background
Cheap Fresh Fruits Along The Road
One of Those Downhill Roads Where I Met A Pro Cyclist
Finally, Infront of the Bani Municipal Hall
My Upperclassman @ The Academy & Municipal Mayor of Bani (He was out of the office!)

To be continued…

“West To East”: 1st Day (Unedited)

On By kingofpotsIn Food & Dishes, Insights, Jogging, Pictures, Places to Run, Practice Runs, Runners' Training, Running, Travel, Ultramarathon7 Comments

(Note: The Internet connection in Western Pangasinan is weak or it might be the signal of my SmartBRO is the culprit.)

From Manila, my support crew and I travelled to Bolinao, Pangasinan at noontime and were able to reach the place at 4:30 PM after an easy cruising speed on the road. A brief tour of the small town followed where we tried to find a place to rest and sleep for overnight.

After going to two places near the town, we decided to go the place where those nice beach resorts are located. One kilometer from the “more expensive” beach resorts are located, we dropped by a place which is very simple and clean. There seems to be no people in the area and we asked an old guy for questions of trying to find out where the administration office is located. To my surprise, the “old guy” is the administration office and the manager. Well, the price is cheap and we were the only customer in the place plus the basic amenities were all available. Mang Ador, the old guy was so accommodating that his sales talk was that the cottage we were going to stay was the same place where Jericho Rosales stayed a few days ago for a filming/shooting event to the point that there are posters stapled on one of the posts indicating that a filming group was there. More stories and conversation with Mang Ador in my succeeding posts.

We slept for the night and woke up at 4:15 AM on the following day, Tuesday. After scooping seawater along the beach, I was ready for my run and started from our beach cottage. It was still dark but the headlights of my support vehicle provided me with the much needed light along the cemented road that goes to the National Highway. It was a 9K distance and I made sure that this initial part of my run will be my warm-up!

I adjusted my strides as short but quick in tempo and I was comfortable with the pace. Since I did not have a Garmin Watch, I depended on my hand held Stopwatch with bigger dial and numbers. I strictly followed the Galloway Method where I have to do 2-3 minutes walk after a 15-minute jog. I kept on shuffling making sure that I have a consistent short and quick movement of the feet. In one hour and 15 minutes, I reached the National Highway and it was already almost 7:00 AM.

I stayed on the left side of the road, jogging and walking, making sure that I follow the Run-Walk-Run that I planned to do to conserve my strength on the later part of the day. My plan was to reach Bugallon, Pangasinan which is a distance of almost 70 kilometers from where I started but as I progressed along the road and went through those rolling terrain and the heat of the sun to come, I knew it was just a wish. I thought that a distance of 50 kilometers for the first day was already enough to shake off my legs and observe how my body would react.

Aside from the Galloway Method which I strictly followed, I also made sure to walk those uphill climbs no matter how steep is the climb is. If the road is ascending, it’s the signal and time for me to start my walking break. I did it religiously throughout the whole day. However, if the road is plain and flat, I still follow the 15:3 ratio for my Galloway Method. In my rough calculation, I was running at a pace of 7:30-8:00 mpk which is good for a LSD workout. I took time also to have my pit stops to drink and eat.

I have to drink water every 2 kilometers where my support vehicle is waiting for me as I’ve instructed my support crew to be “leap frogging” me for 2 kilometers along the way. It was a constant and repetitive thing to do to drink a sip of water every two kilometers and it was a “must” in my strategy. For every 1 hour to 1 ½ hours, I have to drink one-half bottle of Gatorade. As for my food intake, I eat anything (Nature Valley Sports Bar, Chips Ahoy Cookies, and ripe bananas) and I don’t have any intention of taking in those Sports Gels. It had been my personal observation that it is better to eat solid foods in this kind of running workout.

As I got nearer to the 35-km mark of the distance that I covered and about 2 kilometers away in reaching the town of Bani, Pangasinan, my left knee started to have pain. I was already running for 4 hours plus. I know this thing will happen as a result of the injury last December of last year. The heat of the sun was also punishing to the body plus the hot breeze/wind on the road were the ones trying to slow me down on the road. I have to walk some more and drink water. Every 3 hours from the start, I’ve been taking in one (1) Tylenol 500-mg tablet just to prevent and anticipate the pain that might crop up from my torn muscles in the past but my left knee just gave way.

After 3 kilometers, I stopped for a brief rest which ultimately became my lunch stop at 11:15 AM. It was a blessing in disguise that the Caltex Gas Station has the amenities of a Rest Area ( a Restaurant, A Garden, Rest Rooms, and Bamboo Cottage) and a Wi-Fi but the Internet connection is still weak though! We stayed here for 3 ½ hours and I was able to sleep and rest after a lunch of Sinigang Na Malaga, Fried Chicken, and Calamares! The owners of the place were very kind and hospitable. Of course, they are Ilocanos. Later, I found out that the place is located in Barangay Banog Norte in Bani, Pangasinan. In Ilocano, “Ban-nog” means “tired”. It’s a fitting description of my present condition during the run!

To be continued. 

Still Dark At 5:35 AM at The Beach Area Before The Start
Yes, The Billboard Says It All. Always Believe in Him!
Running In Action

“West To East”: A Running Adventure

On By kingofpotsIn Insights, Jogging, Pictures, Places to Run, Runners' Training, Running, Ultramarathon4 Comments

8:00 PM March 14, 2011/Bolinao, Pangasinan

After finishing the 5-day Adventure Run from Manila to Baguio City in February of last year, I was already thinking of another route where I could do another Adventure Run traversing and running along the roads of Luzon.

After researching and playing/browsing with the Google Map, I have entertained the idea of running from West to East, meaning, running from the western most part up to the eastern most part of Luzon. The distance is approximately the same with the distance from Manila to Baguio City but it could be farther and more challenging as the route offers more undulating and rolling terrain than the first adventure run that I finished up to Baguio City.

Why am I doing this? The reason could be that it is because I want to have fun and give meaning to life by running all possible routes in the country. I could be “opening the gates” for more possible routes for future adventure runs. I could be promoting the scenery of the towns, provinces and cities and its people that I will be passing and seeing through the “eyes/lens” of my digital camera. Or better yet, inspire more people along the way that running is good for the body and health. And for my readers in this blog to be inspired on what a retiree and almost senior citizen could do for the love of running.

Of course, my friends in the running community would also suspect that this is just a preparation for a bigger event to come in my adventure runs. Yes, they are right! I have that desire also to run from the very north tip of Luzon all the way to southernmost tip of the archipelago with the support of friends and corporate sponsors with the end-view of promoting running down to the “grassroots” level.

Many runners before me had done this feat but their accomplishments are still questionable up to this day based from my own standards or from what others would do to prove that they have done such feat. I have yet to see journals, diaries, pictorials, and other readable evidence to prove that these runners were able to run what they say they have run through. It is easy to say that you have run this part of the country without even showing to your readers any evidence or journal what each runner had gone through during the run. I would like to know the details, like: what was your daily mileage; what did you eat during the run; what is your hydration strategy during each leg or day; how many days did you rest during the span of period that a runner covered a certain distance; where did you rest and stop for the day; where did you rest over night; and how much did you spend for the adventure; and many more detailed factors/data to be known in order to pull off successfully in this kind of multi-day stage runs. Without these detailed facts, such feats/accomplishments are just “allegations”.

Let me go back to my plan. I will be starting in Bolinao, Pangasinan at the sea shore of the South China Sea and eventually proceed to Tarlac Province, running along the Carlos P Romulo Highway. From Tarlac Province, I will be proceeding to Nueva Ecija and ending up to the southernmost municipality of Dingalan of Aurora Province and specifically ending along the seashores of the Pacific Ocean. I will try to bring a bottle of sea water from the South China Sea and pour the said sea water to the Pacific Ocean. As there is no significant difference between the sea water of the South China Sea as to that of the Pacific Ocean, it will be a “tangible symbol” that I carried something from the West to be brought to the East. It would give meaning to the phrase, “West Meets East”.

What is the significance of my 2nd adventure run? The answer is very simple. I just want to prove that a runner could easily and efficiently document his run on a near-real time situation through a blog in the Internet with the aid of a GPS watch (I will be using a stopwatch this time!), digital camera, laptop computer or a cell phone, and a driver with a support vehicle. The documentation should be a some sort of a diary of the runner so that his/her reader is easily transported as if he/she is a part of the run and be able to feel the joy, fun, and hardship that the runner had gone through during the run. This is the gist of the run! It has no political ends and purpose but it simply sends the message that there is integrity in everything we want to do and for the things we want to impart to other people.

So another running adventure begins with the following pictures!

@Bolinao, Pangasinan: Western Most Tip of Luzon
@St James The Great Parish Church of Bolinao (Talking About Earthquake?)
South China Sea & The Beach of Bolinao
In One of Those "Not-So-Fancy" Beach Resorts

Paul Tergat’s Book: Running To The Limit

On By kingofpotsIn Books, Insights, Jogging, Marathon Race, Military, Pictures, Races, Runners' Training, Running, Running Heroes1 Comment

“Paul Tergat: Running To The Limit” by Jurg Wirz

This book was published in 2005 by Meyer & Meyer Sport (UK) Ltd. Obviously, the book is about the life, training “secrets” of Paul Tergat and his tips for runners for them to excel and adhere to running as a way of life.

Cover Page of Paul Tergat's Book (Photo Courtesy of Google)

He was not yet a runner when he entered the military service in 1990. With his assignment in Nairobi’s Air Force Base, he started to run with a big group around the Air Force Base with a distance of 15 kilometers in the morning and sometimes running also in the evening on a daily basis. In one of their inter-unit running events, although he finished far behind the leaders, a coach was impressed on his running form. The coach invited him to the training camp where the “top guns” are preparing for three months for the Armed Forces Cross Country Championships. He managed to finish third in the said event. After two months, he won the National Cross Country Championships and he was on the top of the Kenyan running scene at the age of 22 years old. And the rest is history.

He set the World Record in 10,000 meters in 1997 with a time of 26:27.85 minutes; World Record in Half-Marathon in 1998 with a time of 59:17 minutes; and a World record in Marathon in 2003 with a time of 2:04:55 hours. Epic rivalry in the 10,000-meter run between Haile Gabrselassie and Paul Tergat had been displayed during the 1996 & 2000 Summer Olympics and in the 1995, 1997, & 1999 World Championship where he won the Silver Medals on these events.

Tergat's WR Time in Marathon (Photo From Google)
Epic Rivalry Between Haile & Paul in the 10,000-Meter of the 1996 & 2000 Summer Olympic Games (Photo From Google)

It is unfortunate that he was not able to win any Gold Medal in the Olympic Games within the span of his running career. He tried his best to train for the 2004 Athens Olympics’ Marathon but things did not turn out within his expectations as he finished #10.

Paul Tergat mentioned his roots and the poverty prevailing in his country which he considers as the number one “motivator” for them to excel in long distance running. There are other reasons why the Kenyans excel in long distance running but on how he refined his competitiveness and being on top among the elites in the world were mentioned in detail in his book through his training and tips.

What is most significant in this book is how the international corporate shoe brands helped to finance and support the establishment of “training camps” for runners in Kenya aside from the traditional Armed Forces “training camps” for the military elite runners. With the support and guidance of their Italian Coach Gabriele Rosa, the Kenyan runners were able to train for the best in long distance running.

Obviously, Paul Tergat is already rich and famous even without winning a Gold Medal in the Olympic Games. He is now an athletics promoter for running events in the eastern part of Kenya which is considered as the driest and poorest part of the country. With the support of a corporate food brand, he is bringing the awareness of running to the “grassroot” level to develop more competitive runners. He is a philanthropist and a member of the IAAF Athlete’s Commission.

There are two things that we could learn from this book. In order for the country to excel in long distance running, there is a need for a dedicated corporate support for the athletes and the establishment of “training camps” to continously develop athletes to elite status and at the same time, discover potentials from the grassroot level. It happened already in the past and it had been proven to be successful. It easy to say it. We know the supposedly “secrets” of the Kenyans and the Ethiopians but nobody is doing about it in an organized manner. When will our sports officials ever learn and put the sports “money” where it is supposed to be? I am still wondering what is happening to our elite sports program and sustainable “grassroots” program. 

This book is a nice reference if you want to train like the Kenyans in long distance running.

(Note: This is a part of this blog’s program/project to feature at least one book about running every week which started with the book, “Once A Runner”. Due to the “back-to-back” BDM Races for the past weeks, I was not able to publish this post as scheduled.)

Weekly Summary (Feb 14-20, 2011)

On By kingofpotsIn Insights, Jogging, Practice Runs, Runners' Training, Running, Sports ProgramLeave a comment

February 14, 2011: REST DAY. No runs. Did a brief & light strengthening exercises and leg stretching.

oooOOOooo

February 15, 2011 (AM): Philippine Army Grandstand 1-Km Loop & PRT Room, PA Gymnasium

Time of Start: 8:00 AM

Weather: Sunny but Slightly Cold

Distance: 6 loops + 200 meters = 6.2 kilometers

Time: 40:00 minutes (Hand-held Stopwatch)

Average Pace: 6:27 minutes per kilometer

Shoes: TNF Single-Track

Comments: Very slow jog on the first loop thinking for a short warm-up before going to the PA Gymnasium for Strengthening Exercises/Workout. It ended with a 6-loop run. I’ve changed to dry upper clothes and went to the PRT Room inside the PA Gym. Did a lot of leg lifts with light weights and upper body workouts with lighter weights. This is my first time to do strengthening exercises for the year.

oooOOOooo

February 15, 2011 (PM): Camp Aguinaldo 7K-Loop

Time of Start: 5:30 PM

Weather: Cooler and the Sun was about to Set

Distance: 2 loops = 14K

Time: 1:27:12 hours (Hand-held Stopwatch)

Average Pace: 6:13 minutes per kilometer

Shoes: Adidas Adizero Mana

Comments: I was able to log in a total of 20 kilometers for the day and I felt great. My run in the afternoon was faster on the second loop due to a runner whom I was trying to catch up but the darkness on the roads of the camp prevented me to stay closer to him. However, he stopped with 2.5 kilometers remaining for the 2nd loop as he reached his quarters. I drank lots of cold water and Gatorade for my runs in the morning and in the late afternoon. I did not eat any solid foods during the runs.

oooOOOooo

February 16, 2011: REST DAY

oooOOOooo

February 17, 2011 (AM): Camp Aguinaldo 7K-Loop & Parade Ground Loop

Time of Start: 8:30 AM

Weather: Hot & sunny

Distance: 2 X 7K-loop + 2 X 650-meter loop = 15.3 kilometers

Time: 1:47:15 hours

Average Pace: 6:41 minutes per kilometer

Shoes: TNF Arnuva 50 BOA

Comments: It was scheduled to be a “heat training” and easy slow run after a day rest. Started with the 1st loop on the counter clockwise (usual) direction and added one loop at the Parade Ground-loop and then went to my 2nd loop on the clockwise direction. It was more challenging to run on the 2nd loop because of the heat of the sun and the terrain seems to be a harder one due to the fact that it was my first time to run on a clockwise direction. On the last 3.5K, I was accompanied by another “first-time” BDM 102 runner who is a retired Master Sgt with the age of 54 years old. He is strong and did not drink any water while running for 2 loops (14K). It was more comfortable with my calf muscles when I used the Adidas Soccer Socks, my inexpensive version of a compression socks/calf sleeves, rather than using the more expensive compression socks available in running specialty stores. The Soccer Socks is only less than Five Hundred Pesos! I started using my hand-held water bottle for the duration of the whole workout. I was able to consume one liter of water and one glass of Coke after my workout.

oooOOOooo

February 18, 2011 (AM): Remy Field Oval Track, Subic Freeport

Time of Start: 8:15 AM

Weather: Sunny & Very Hot

Distance: 21 laps = 8.4 kilometers

Time: 52:45 minutes

Average Pace: 6:17 minutes per kilometer

Shoes: Adidas Adizero Rocket

Comments: It was hot. I stayed at the outer lane of the oval track as there was an activity for an school’s athletics. I started at a very slow pace covering one mile in 11:20 minutes but started to increase my pace until I was running at 2:20 minutes per lap. It was my 2nd time to use my Adidas Adizero Rocket which I think the most “minimalist” running shoes for the shoe brand. I felt I was running on barefoot. I finally increased my pace on the last 4 laps for my mile run for the day. I finished in 9:00 minutes for the mile.

oooOOOooo

February 19, 2011 (AM): Subic Freeport Roads & Argonaut Highway

Time of Start: 8:20 AM

Weather: Sunny & Hot but there is a Wind coming from the South

Distance: 23.5 Kilometers

Time: 2:46:30 hours

Average Pace: 7:04 minutes per kilometer

Shoes: ASICS Gel-LyteRacer

Comments: It was another hot & sunny day inside the former naval base. Instead of running along the Oval Track, I started my run on the flat streets/roads of the base where hotels and restaurants are lined up on the seashore. It took me at least one hour to run around the shaded sidewalks and roads of this place. I was using my hand-held hydration bottle on my left hand which I am using in my long runs just to be able to train with it and be natural in using it. After refilling it with cold water from my ice chest in my parked vehicle, I continued my run along Rizal Road going to the Binictican Area until I reached the Argonaut Highway. I watched the on-going Bike Race while resting before taking my turn-around back to the Remy Field. I have to buy one bottle of PoweAde in one of the convenience stores along the way. It was already 12:15 noon when I finally reached back at Remy Field where I parked my vehicle.

oooOOOooo

February 20, 2011 (AM): Remy Field Oval Track, Subic Freeport

Time of Start: 9:12 AM

Weather: Sunny & Very Hot with Slight Winds coming from the South

Distance: 60 laps at Lane #1 = 24 kilometers (1st 26 laps on counter clockwise; 2nd 26 laps on clockwise; and the remaining 8 laps were on counter clockwise)

Time: 2:27:23 hours

Average Pace: 6:09 minutes per kilometer

Shoes: ASICS Gel-LyteRacer

Comments: Of course, I was the only one running at the said time. But there was a Football Team playing on the side of the oval track. It is annoying that players and their ball usually pass in front of me whenever I reached the portion where they are playing. It seems I was a “magnet” to their ball. For the 60 laps that I ran through along the oval, at least, 20 times that their players just sit at Lane #1, walked across my path when I am near their area and their ball just cross my path for so many times. I had to talk to their Coach in a polite manner about my observation after I finished 52 laps. He apologized about the actuations of his players. Going back to my run, I feel I am becoming stronger and have easily adapted to the heat for my 2nd “back-to-back” long run. Don’t be surprised if you see me with a darker complexion. I had my 5-8 minutes “pit stops” every time I finished 25 laps. Obviously, my average pace is faster as compared with my long run on the road because of the flat terrain of the oval track. I am happy with the result of my LSD long run at the track as my feet and legs were not exposed to a harder surface this time.

oooOOOooo

Total Distance For the Week: 91.4 Kilometers or 57.12 Miles

Total Time: 10 Hours & 1 Minute & 12 Seconds

Total Average Pace: 6:35 Minutes Per Kilometer

Total Elevation: Undetermined

Comment: I have increased my total mileage but I decreased the total time which means that I am getting stronger and faster on my 2nd week of training. I hope I can sustain the momentum.