Category: Runners’ Training

Lessons Learned: 2008 The San Francisco Marathon

On By kingofpotsIn Insights, Jogging, Marathon Race, Races, Runners' Training, Running4 Comments

Evaluation of my Running After The 2008 San Francisco Marathon

After I finished the 2008 Pasig River Heritage Marathon last 24 February, barely four months of slowly building my base, I continued my running workouts without any plan of running a full marathon in the future but I saw to it that I have to improve my race times in the 10K to half-marathon race distances which were held almost every weekend in Metro Manila.

With my retirement from the service and plan to visit my family in the US after retirement in May of this year, I thought of running the San Francisco Marathon which was scheduled at least 10 weeks after my retirement. After sending an e-mail to my son of my decision to run the SFO Marathon on the 1st week of May, my training became more focused to experience my 2nd International marathon after my Fort Benning’s First Infantry Marathon in 1984. My registration to the said marathon encouraged my son and daughter to run also with me and they started preparing for the race. Continue reading “Lessons Learned: 2008 The San Francisco Marathon” →

Day #2: P90X (Plyometrics)

On By kingofpotsIn Insights, Jogging, Runners' Training, RunningLeave a comment

Plyometrics are drills designed to connect strength with speed to produce power. It is also known as the “jump training”, this technique emerged in the Eastern Europe in the early 1970s. The word was coined by an American track coach, Fred Wilt, where the word derives from the Latin plyo + metrics, or “measurable increases”. Plyometric training relates to any activity that requires speed and strength, as it improves your ability to run faster, jump higher, and manuever in multidirectional sports. If your game involves a court, field, track, mat, pool, ring, rink, or mountain, Plyometrics can help.

The key to avoiding injury during any plyometric exercise is to ensure proper take-off and landing. This technique can best be achieved by leaping off the toes and landing softly and quietly on the balls of the feet. Wear a good shock absorbing rubber shoes and workout on a surface that provides plenty of cushion. However, if one has a chronic knee problems, this workout is not recommended. Continue reading “Day #2: P90X (Plyometrics)” →

Day # 1: P90X & 10K Run

On By kingofpotsIn Insights, Jogging, Runners' Training, Running9 Comments

Day # 1: P90X—Chest & Back (06 August 2008)

After preparing for the tools (push-up grips; elastic band; 20-lb dumbbells; water; & towel) needed for my first day of exercises, I played the DVD that goes with the program on my laptop and followed the exercises being done by the demonstrators. The first day schedule is devoted to the CHEST AND BACK muscles. I started at 10:00 AM and supposed to finish the exercises in one (1) hour if I strictly follow the tempo of the demonstrators.

After almost 5 minutes of warm-up exercises and stretching of the shoulders, neck, and the arms, the following exercises were followed with the following number of repetitions I performed: Continue reading “Day # 1: P90X & 10K Run” →

Recovery Run & P90X Fitness Test

On By kingofpotsIn Insights, Jogging, Runners' Training, RunningLeave a comment

9:12 AM 05 August 2008

We arrived in Los Angeles at 6:00 PM yesterday after a 6 1/2-hour from San Francisco. Although I slept in most part of the trip, I was still tired once we arrived in the house. After dinner, I had to take a shower and went to bed very early.

At 9:00 AM this morning, I decided to have my recovery run and start again a more challenging training for my first ultra marathon trail run within 19 days. It was supposed to do a “double” today with a 5K run in the morning and an 8K run later in the late afternoon but I felt good and comfortable to increase my pace and distance after running 3 kilometers and so I ended up running 13K in the morning. I did a faster 10K run and the remaining 3K were done in my simulated trail run pace. Continue reading “Recovery Run & P90X Fitness Test” →

Last Run Before TSFM

On By kingofpotsIn Insights, Jogging, Runners' Training, Running5 Comments

I did a 12-Kilometer easy run along the moderate hill streets of Los Angeles at 10:30 AM yesterday. This will be my last run before the family travels to San Francisco for the Marathon this Sunday.

I finished the run in 1:15:47 hours with an average pace of 6:09 minutes per kilometer. I told my kids that I will be running an average pace of 9:50 minutes per mile or 6:05 minutes per kilometer during the race. Hopefully, finishing the race in 4:30:00 hours!

So, on this particular run, I tried to run with the 6:05-min pace to include my runs on the hills and I finished a little slower. The heat might had slowed me down on my last 2 kilometers as it was almost midday when I was about to finish the distance.

I hope to do more stretching on the remaining days before the marathon. 

The main goal here is to experience running a Marathon with my kids and show them that I can still finish it at my age. This will be my first Marathon running with them.

Two days ago, we were already talking and planning to run together again for the 2009 Los Angeles Marathon on March.

Nice idea. Why not?

Thai Massage

On By kingofpotsIn Insights, Jogging, Runners' Training, RunningLeave a comment

Last night, my kids brought me to the Pho-Siam Thai Spa to have our body massage in preparation for our participation in The San Francisco Marathon. The place is two blocks away from the house and we just walked in going to the place. However, we made a reservation for our schedule a day before.

It was a “heavy” body massage and it was my first time to experience a Thai Massage. One person costs $40.00 plus the tip to the attendant. I must say that this is the best body massage I have experienced so far. The cost is cheap as compared to other Spas around the LA area where the average cost for such service is $60.00 per person. The body massage had a duration of one hour.

For the the cost of one massage session here in Los Angeles is already equivalent to two massage sessions with my massage attendant in Makati City’s Island Spa. Anyway, the experience with my first Thai Massage was worth it and I will be going back again.

Nike Oregon Project

On By kingofpotsIn Jogging, Runners' Training, Running1 Comment

The sports company, NIKE, came up also with a distance running project called “NIKE Oregon Project” which was created in 2001 and being coached by Alberto Salazar.

For more information of this project, please click here.

Dathan Ritzenhein, one of the marathon athletes of this project, placed second (2nd) in the US Olympics Marathon Trials last November 2007 with a time of 2:11:07. He is now an US Olympian athlete to run the Marathon in the 2008 Beijing Olympic Games.

Talking about Alberto Salazar, he has a video on How To Become A Better Runner and you can check it here.

Happy Running!

Brooks-Hansons Distance Project

On By kingofpotsIn Jogging, Runners' Training, RunningLeave a comment

Have you heard of the “Brooks-Hansons Distance Project”?

In 1999, brothers Kevin and Keith Hanson, both runners, made distance running to a new level of training and exposure by creating the “Brooks-Hansons Distance Project” which is considered as the first grassroots training team that reinvigorated the sports of running in the United States. Today, the Brooks-Hansons Running Team has gone on to become the premier American running team, providing the rare opportunity for the country’s best post-collegiate athletes to live in a supportive, training-focused environment where they are able to pursue Olympic dreams.

As each member of the team carry their goal for a spot in the US Olympic Team, they receive employment, housing, coaching, health care and running gear, obviously from Brooks & Saturn Cars and from the generosity of the Hanson Brothers.

After nine (9) years, Brian Sell, a member of the said running team, a relatively unknown and small-town runner, was able to finish third (3rd) in the US Men’s Olympic Marathon Trials in 2:11:40 hours and he is now an US Olympian athlete for the 2008 Beijing Summer Olympic Games.

For more information about this running team project, please click here.

This Is How They Do It Here! #2

On By kingofpotsIn Insights, Jogging, Runners' Training, Running, Trail Running, Ultramarathon1 Comment

The following Heat Training pointers and instructions were sent to my e-mail by the Race Organizers of the Bulldog Trail Run to guide me in my training and preparations for the race on 23 August 2008.

Very nice and commendable effort to make each runner prepared for the event, at least, one month before the race.

Can our Race Organizers do this in the Philippines? Yes, we can do it, too!

Note: Arthur Webb is the ultra running coach of Jamie Donaldson, the 2008 Lady Champion of Badwater Ultramarathon Race. Continue reading “This Is How They Do It Here! #2” →

This Is How They Do It Here! #1

On By kingofpotsIn Jogging, Races, Runners' Training, Running, Trail Running, UltramarathonLeave a comment

Having registered on line a week before, the following is my confirmation letter to participate in the Bulldog 50K Trail Ultra Run. Please note that this letter was sent to my e-mail address one month before the race day, 23 August 2008. In this letter is a detailed information and instructions to follow on the conduct of the race.

I hope this kind of arrangements or example of professionalism and efficiency will be applied in the Philippines.  Continue reading “This Is How They Do It Here! #1” →