ST Microelectronics’ Running Clinic

On September 12, 2009 By kingofpotsIn Insights, Jogging, Pictures, Runners' Training, Running, Sports Program2 Comments

Maia Lazo is an avid runner from the ST Microelectronics. Her office is located in Calamba City and started to send me e-mail messages if I could conduct a Running Clinic in their office in time for the General Assembly of a running club in their office/plant which was created few months ago. We agreed on a schedule where the running lecture and the demonstration/practical portion will be done in one meeting/session.

The running clinic was scheduled on 28 August, Friday, at 5:30 PM as part of the General Assembly of the said running club. This was our 10th edition of our Running Clinic to a corporate company ever since we started this program.

I brought my two Coaches and top runners of the Elite Team Bald Runner as part of the running clinic team as we left Manila at 3:30 PM. A two-hour travel time was enough to anticipate the bad weather prevailing at that time and the traffic along the SLEX and we arrived at the premises of the plant on time. Another 30 minutes were devoted to security protocols imposed on us by the Security Guards/personnel of the establishment ranging from AN1H1 medical check , photo scan, ID check, and camera inspection. The security personnel did not allow to bring with us our digital cameras to the venue of the running clinic. That’s how strict and tight the security protocol of this place.

We understand such protocols most especially to such plants/offices which have high standards in cleanliness and the sensitivity of the operations involved in the place. We did not expect that the running club members almost filled the big room which served as our venue. In my estimate, there were almost 60 runner-employees in the audience. It was really a big audience as compared to our past running clinics.

Maia Lazo acted as the Moderator & Emcee of the General Assembly and the activity started with a slideshow presentation of the pictures taken during the club’s daily runs and participation in weekend road races in Metro Manila. The highlight of the presentation was the pictures of its members who joined the Kenny Roger’s Urbanite Run at The Fort. One of the members talked to the audience about his experience during the said race. In short, these runners had fun and enjoyed the experience of joining the said race.

Due to the limited time, I was immediately introduced and I was able to deliver my brief lecture without the aid of a Powerpoint presentation with emphasis on the Basics; “Tips”; and Principles involved in training for Running. It was followed by demonstration on the technical aspects of running with the members of the Elite Team Bald Runners as the demonstrators. Stretching Exercises; Running Drills; Running Form; Forefoot/Midfoot Strike; and Training “tips” were presented and delivered by Coaches Titus Salazar and Rey Antoque. More information were imparted to the audience during the Open Forum where we answered their written questions and concerns. Other topics discussed were about running injuries, sports nutrition, selection of running shoes; and running/training programs for the marathon and lesser distance runs.

STREAK (ST Running Club) & Elite Team Bald Runner

The picture above only showed one-half of the audience during the running clinic as most of them left after they finished their dinner.

The running clinic and demonstration/practical exercises will surely give better training and preparation for these runners and for sure, most of them will be competitive in the races they will join in the future. For a company located outside Metro Manila to organize a running club is a good sign that running has been slowly spreading as a form of adhering to a healthy and active lifestyle. I always emphasize to my audience that the human body needs to exercise and bring out the sweat so that we can develop a stronger body that could resist diseases and illness.

To Maia Lazo and to the members of the STREAK, thank you very much for supporting my advocacies. Despite the 3-hour traffic along the SLEX on our way back to Metro Manila, our experience and sharing you our knowledge on running gave us the opportunity to know more of the active running clubs outside Metro Manila.

2nd Running Clinic @ HP

On September 10, 2009 By kingofpotsIn Pictures, Runners' Training, Running, Sports Program4 Comments

This was the 2nd time that Hewlett-Packard requested me to conduct a lecture to its employees on the basics and principle of training in running. This was the 9th occassion that the Team Bald Runner conducted a running clinic. This time, the lecture was conducted at the HP Branch at the San Miguel Corporation Properties Building in Mandaluyong last 25 August 2009 after office hours through the invitation of Celyn Trinidad of HP.

Lecture at HP, San Miguel Properties Branch

The lecture was attended by 6-7 personnel of HP and the lecture lasted for 1 1/2 hours which was followed by an Open Forum. The questions of the participants were answered by Coach Titus Salazar and myself.

My personal thanks to Celyn for taking the extra effort and time in allowing us to spread our advocacy in running through our lectures/clinics.

Predicting Your Finish Time

On September 9, 2009 By kingofpotsIn Half-Marathon, Race Results, Runners' Training, Running5 Comments

To predict your finish time for the 10K Race using your 5K finish time, you have to multiply your 5K finish time by 2 and add 1 1/2 minutes. Example: If your 5K finish time is 25 minutes, then your predicted finish time for your 10K Race is 51:30 minutes.

To predict your finish time for the Marathon using your Half-Marathon finish time, you have to multiply your Half-Marathon finish time by 2 and add 10 minutes. Example: If your Half-Marathon finish time is 1:45:00 hours, then your predicted finish time for the Marathon is 3:40:00 hours.

To predict your finish time for the Marathon using your 10K finish time, you have to multiply your 10K finish time by 5. Example: If your 10K Race finish time is 50 minutes, then your predicted finish time for the Marathon is 4:10:00 hours

(Source: The Competitive Runner’s Handbook by Bob Glover & Shelly-lynn Florence Glover)

Running Clinic @ Head Office, APL

On August 25, 2009August 25, 2009 By kingofpotsIn Insights, Jogging, Pictures, Runners' Training, Running5 Comments

This time it was at the Head Office of the American Presidents Line (APL) located in one of the corporate buildings at the Mall of Asia (MOA) Complex. This was our 8th Running Clinic to the different Corporate Offices situated in Metro Manila.

The first part of the Running Clinic was a Lecture at the Conference Rooms of APL. It started at 3:15PM of August 17, 2009 and finished at 5:00PM. The lecture was followed with an Open Forum and there were lots of interesting questions from the participants. The questions were answered and Coach Titus Salazar initially conducted a portion of the practical exercises to be done by the participants.

Maurice McKeating of APL led the participants — Maurice McKeating, President of APL Phil Led the Participants

The second part of the running clinic was the practical application of the basics and principle of training in running. The practical part was done at the beachfront/Seaside of the Mall Of Asia Complex. The session was led by Coach Titus Salazar and was assisted by the members of the Elite Team Bald Runner. Warm-Up and stretching exercises were done before the group was made to jog a portion of the Seaside Area. After the drills were introduced and done, the participants were made to group themselves for a team shuttle run competition. The exercises made each of the participants perspire and shed some calories. They were even taught how to pick-up/grab water cups and drink while they are on the run, a good starter for future runners joining their first road race.

Stretching Exercises & Stationary Drills/Jumps

Lastly, my team encouraged the participants from the Head Office of APL to form and organize their Corporate Running Team so that they could train as a group and finally join the different weekend road races in Metro Manila.

To the APL group, thanks for the hospitality and the “freebies” you shared to the Team Bald Runner.

BR’s Visit & Meeting @ NESTLE, Phils.

On August 17, 2009 By kingofpotsIn Insights, Pictures, Runners' Training, Running, Sports Program9 Comments

In the early morning of July 16, 2009, I was invited for a meeting with the leadership of NESTLE, Philippines in the presence of his staff and Mr Jim Lafferty of P & G Philippines. The discussion was centered about my Elite Running Team Program which I had organized 14 months ago. Being the most consistent corporate entity in the country which had been supportive to running events, I was also informed that NESTLE has been closely looking for “ways and means” to contribute in the country’s quest for our first Olympic Gold Medal in any of the Sports events. Since my Elite Running Team Program was also in conjunction with NESTLE’s objective, the meeting resulted to positive efforts to enhance the training and exposure of the Elite Team Bald Runner in running events within the country and the possibility of exposure to road running events outside of the country.

As Mr Nandu Nandkishore, Chairman & CEO of NESTLE, Phils., had said during the meeting, “We have to start “walking” together towards our destination”. For almost one month since our first meeting, NESTLE, Phils and the Elite Team Bald Runner had been “walking” together.

To Mr Nandu, his staff, and Mr Jim Lafferty, thank you very much!

Let the following pictures describe the said visit & meeting at NESTLE Philippines.

Mr Lafferty, Mr Nandu, BR & Coach Salazar

Details of the Meeting Were Discussed With Mr Dennis Austriaco, Sr VP of NESTLE

Mr Pat Goc-Ong & Mr Lester Castillo of NESTLE Were Also Included In The Discussions

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

“Collapse Point”

On August 4, 2009 By kingofpotsIn Marathon Race, Runners' Training, Running15 Comments

Have you heard or read about this term in running? If not, then you were not born yet in the 70s and 80s or you were not yet into running during those times.

“Collapse Point” is the point along the marathon race where you hit your “Wall”. This term was made famous by Dr John Wagner of the Honolulu Marathon Association during the 70s where he led the Honolulu Marathon Training Clinic to runners who would like to finish the Honolulu Marathon. Through this Running Clinic, it resulted to a high percentage of finishers in the said Marathon Race.

According to Dr. John Wagner, the following is the simple test to determine your “collapse point”:

1) Calculate/Determine your total mileage (in miles or in kilometers) for Sixty (60) Days prior to Marathon Day.

2) Divide the total by the figure 20.

3) Result gives your approximate “collapse point”.

Examples:

If you have a weekly mileage of 70 kilometers (10K per day), your total mileage for 60 days is 600. Divide 600K with 20, the result is 30K, which is approximately your “collapse point” in a marathon race.

If you have a weekly mileage of 105 kilometers (15K per day), your total mileage for 60 days is 900. Divide 900 with 20, the result is 45K as your “collapse point” which is more than the marathon race distance.

Good luck to those who will be running their first marathon race this coming October and before the year ends!

Week #2: Marathon Training

On July 29, 2009 By kingofpotsIn Jogging, Runners' Training, Running1 Comment

20-26 July 2009

Monday—Had a “runabout” along the streets of Metro Manila for three (3) hours covering a distance of 26 kilometers in the early morning. It was a slow run with an average pace of 6:30-7:00 mpk. I ran continously for the first 15 kilometers and later alternately, running and brisk walking for the remaining distance of my route.

Tuesday—Another 1:45 hours run in the morning along the streets of Metro Manila covering a distance of 17 kilometers.

Wednesday—Speed Training at the ULTRA Oval Track—6 X 400 meters @ 1:38 minutes with 1-minute rest interval. Had 4 laps before and after as warm-up and cool-down run, respectively. After 5-minute rest, I had another 30-minute slow steady run after speed workout. I covered an estimate distance of 12 kilometers.

Thursday—Hill Workout in Antipolo in the early morning covering a period of 2 hours, a “group” run with Elite Team Bald Runner. Estimated distance: 16 kilometers

Friday—Tempo Run at ULTRA Oval Track. 20-minute slow run; 30-minute at race pace; and finished with a 20-minute slow run in the afternoon. Distance Covered: 12K

Saturday—Easy long run with a distance of 16K along the streets of Metro Manila in the morning.

Sunday—Run For M.E. 5K Race @ Ateneo de Manila University Campus. It was followed with an easy 5K run.

Total Mileage—109 Kilometers

The “Best” Sponsor & “Corporate Head”

On July 24, 2009 By kingofpotsIn Insights, Jogging, Pictures, Runner's Fashion/Attire, Runners' Training, Running9 Comments

Who among the “corporate heads” who have the “heart” and initiative to help the elite athletes in their plight to give honor to the country in international competitions? I know there are corporate heads who are helping elite athletes in other sports but I am not sure of those who are presently helping our elite athletes in long distance running.

"Corporate Head" @ Fig+7th Building in LA

The statue above is located at the Fig+7th Building along Figueroa & 7th Streets in Downtown Los Angeles. It is called the “Corporate Head” which depicts an “executive” guy whose head is stucked to the building. I really don’t know if our Corporate Heads are like this guy who really have their heads stucked permanently to those high-rise buildings whose offices have the “best” view of the whole city. How I wish they would also embrace an active & healthy lifestyle and be able to help/support promote the sports they love and at the same time help our elite athletes. A small help/support from them means a lot to our elite athletes.

I have an answer to my question in the person of Mr Amado Castro, Jr who is the President & Owner of Reinier Pacific and fondly called as Reinier6666 among runner-bloggers. Aside from being a passionate racewalker and runner who had already exposure in international racewalking competitions and international marathons, he is silently helping and supporting our elite athletes. And he had done a lot in helping our athletes for the past months.

Surprisingly, he came up with an initiative to finance the registration fees of two (2) teams for the RUN FOR M.E. 5-Km Team Run this coming Sunday consisting of our Elite Team Baldrunner. He also came up with the idea of designing and financing for the teams’ running uniforms. And yesterday, I was able to receive the teams’ race bibs and running uniforms. They are nice and they have the color of “green”!

What else can I say? This “Corporate Head” is somebody who has the passion and dedication to help and try to alleviate the plight of our elite athletes. Such deed shows what “Leaders” are made of. Mabuhay ka, Mang Amado!

The following are the pictures of the new Team BR running uniform:

Thank you, Sir Amado! So far, you are the “best” sponsor to our elite long distance runners and future racewalkers! God bless and may you have more blessings to come!

Running Clinic @ CITIBANK

On July 23, 2009July 27, 2009 By kingofpotsIn Insights, Jogging, Pictures, Runners' Training, Running, Sports Program4 Comments

This is the 7th Running Clinic that the Team Bald Runner had conducted since it started this program. And we have maintained it to be FREE.

This time, the running clinic was done at CITIBANK’s Main Office in Makati City. The coordination was made by Owen King, one of the staff, through an e-mail he sent me. The e-mail which I received while I was still in United States started the “ball rolling” and final coordination had been made in a few days.

Finally, the Team Bald Runner conducted the 1st phase of the Running Clinic at the CITIBANK Tower in Makati City o/a 5:00 PM last Friday, 17 July 2009. The lecture was attended by 20 participants which consisted of officers, staff and employees of the bank. The lecture and open forum lasted for about 2 hours in one of the lecture/seminar rooms of the building.

Participants Listening Attentively During The Lecture

Received Used Shoes For My Project Donate A Shoe

After the conduct of the lecture, Nigel Romano, CFO of Citigroup Philippines and Owen formally had given to us the used shoes they have collected from the participants as contribution to my Project Donate A Shoe. Thank you very much!

At 6:30 AM, the following the day, Saturday, July 18, 2009, the CITIBANK running group started their practical demonstration and exercises at the ULTRA Oval Track. Coach Titus Salazar and the Sabal Brothers (Elmer & Gerald) of the Elite Team Bald Runner conducted the practical demonstration and exercises. Coach Titus demonstrated the proper running form, footstrike, and other important “basics” in running, to include stretching exercises, drills, and techniques. The session lasted for two hours.

Drills & Strides (Cathy Sy Doing The Drills)

Every Participant Was Required To Do The Drills (Owen King at the Front)

Nigel From Trinidad-Tobago Doing The "High-Knee" Drills — Nigel Romano From Trinidad-Tobago Doing The "High-Knee" Drills

It was nice to see almost all the participants in the Running Clinic during the conduct of last Sunday’s GLOBE Run For Home at The Fort. I hope that the Running Club/Group of CITIBANK will grow in the number of members and will soon come up with their own corporate-sponsored road race.

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