Category: Runners’ Training

18K Run @ BHS Loop

On By kingofpotsIn Jogging, Runners' Training, Running2 Comments

Instead of running along the International School Road, I decided to run at the Bonifacio High Street (BHS) Loop for my tempo run. I had my car parked at the B-3 Parking Area and it became my water station as I left my water supply inside my car.

I started my run at 6:43PM along the BHS Loop going against the traffic at the asphalted road. I started to see some individual runners, male & female, along the said route. I forced myself to drink water every time I finished two rounds of the loop which equivalent to 2.5 kilometers.

I was wearing an all-white running gear which was a combination of a Speedo shorts, Bench muscle shirt, The North Face Flight Series Cap, and ASICS Gel-Kayano 13 running shoe, which was almost the same as my running gear when I posted my first running picture in this blog. This was a part of the pictures taken during the 1st City of Angels Half-Marathon in Los Angeles last December 2006.

When I was about to complete my fifth (5th) round, I met a group of runners and I saw The Bull Runner at the middle of the pack and I started waving my hand and calling her name. She was surprised to see me. When I met her group at the other side of the BHS Loop, I joined her and had to reset my watch. I was able to run already a distance of 6.25 kilometers when I joined her. I think I was able to chat with her for about 250 meters and she introduced me to Coach Igge who was also running with her.

I had to peel off from the group when I realized that The Bull Runner was taking the “smaller loop” and resumed my pace. The brief run and chat with The Bull Runner was enough to know that she had recovered already from her injures. I was able to see Marga running along with friends at the bigger loop. I saw also BenChan who was so fast in his pace. Another group of runners were also busy doing their warm-up and stretching at the corner of the parking area beside the Fully Booked Store. I made another three rounds on the big BHS loop before I made some adjustments in my route and expanded the distance and came up with an “extended Loop” around BHS where the route was not busy with vehicular traffic.

I finished 12.5 kilometers at 8:45PM and I could only see one male runner (in black) doing his workout around the BHS big loop and it started to shower. 

Overall, I finished 18.75 kilometers in 1:50:48 hours.

“Thank You, Mr Dayrit” (The Olympic Movement In The Philippines: The Book)

On By kingofpotsIn Insights, Jogging, Runners' Training, Running8 Comments

I posted an article requesting some help from my readers/visitors which was entitled, “Help Me On This” on insights about the national sports program of the country and the functions of each of the sports entities like the Philippine Sports Commission, Philippine Olympic Committee, DECS, and other sports federations/organizations last 24 May 2008. Councilor Doray Delarmente of Quezon City was the only one who made a comment on this post and she was talking about what office or institution/entity who was responsible in the conduct of the Palarong Pambansa and she admitted that she does not know the relationships of the other sports groups and institutions. I can also surmise that the other readers who did not make any comment/s about the post do not know also the present sports set-up/organization and sports program of the country.

Three weeks ago, I found a book at National Bookstore entitled “The Olympic Movement In The Philippines” by Mr Celso Limjuco Dayrit, appointed as the Commissioner of the Philippine Sports Commision during the incumbency of former President Fidel V. Ramos. This book had been very helpful in answering my questions on the functions of each of the sports entities in the country and the prevailing situation of our national sports program. Continue reading ““Thank You, Mr Dayrit” (The Olympic Movement In The Philippines: The Book)” →

Late Afternoon Runs

On By kingofpotsIn Insights, Jogging, Runners' Training, Running20 Comments

I started to have my late afternoon runs last Monday, a day after I finished the 2nd Mizuno 15K Run, on the road that extends from Market! Market! and Serendra towards the old Gate 1 of Fort Bonifacio. I will simply call this road as the “International School Road”. I usually start at the crossing near the old Gate 1 and run slightly uphill towards that artificial water falls (One World Church/Ministry) at the corner across the children’s playground of Market! Market! One-way distance of this route is 1.25 kilometers.

Upon reaching the corner at One World Ministry, I have to go back again to where I started. However, the uniqueness of this running workout was that I was not running on the pavement/asphalted road. I tried to run on the sides of the road which are covered with grass and follow small “foot trails” used by people walking along the sides of the road. Continue reading “Late Afternoon Runs” →

Ultra Marathon 101

On By kingofpotsIn Runners' Training, Running7 Comments

Starting for the month of July, I will be posting articles about ultra marathon and ultra trail runs. Please feel free to browse additional sites in my blogroll about these extreme running/endurance sports (Ultra Running & Trail Running). The following article is my recommended basic information about Ultra Marathon.

You can read, copy, save this in your files, print it and keep it for your reference. I copied this article from the Ultrarunning Magazine Online which I think would help those runners who are still looking for the ultimate running race event. This is the way to the future of running and for you to test your body in the world of endurance sports. There is no need to bike, swim, or row your kayaks or boats in one stage just to test the limit the body could endure. You only need your shirt, running shoes (there is no need to buy trail or ultra shoes), running shorts, watch, runner’s cap, and hydration system…and a positive attitude! Good luck and enjoy reading. Continue reading “Ultra Marathon 101” →

Running & Blogging

On By kingofpotsIn Insights, Jogging, Runners' Training, Running6 Comments

Yesterday, I visited the blogsite of Marga/Transition-Zero and I read her post about a guy at the water station at White Plains during the 8th DND-AFP Gintong Pangarap Half-Marathon race making an “uncalled for and irresponsible” remarks to the runner who is completely a stranger.  Putting myself in the shoes of Marga, my immediate reaction to this guy is to “whack/punch” him in the face and maybe grab his neck and force him to run with me for the entire course! And I really mean to do this!

During the Mizuno Run last 30 March 2008, at the Bayani Road, I threw a bottle of water to the driver of a Nissan Patrol when he forced his vehicle towards a group of runners to include me at a crossing and I really showed my face to him. Why I am telling this? Sometimes you need to be “really, really bad” and notorious in situations when you need to send a strong message to somebody who would like to distract your concentration in running or try to discipline others. Continue reading “Running & Blogging” →

Trails & Cows: 20K Run

On By kingofpotsIn Insights, Jogging, Runners' Training, Running1 Comment

I had another trail run last Wednesday afternoon. Instead of going north, I took another direction which was going east and it was a nice run where I covered 10 kilometers one-way and another 10 kilometers on my way back from where I started.

The span of the whole trail was a combination of grass-covered soil ground; sand & gravel road; cement; and clayish-soil. I followed the road beside the irrigational canal which I believed been made way back when I was in my elementary grades. I have yet to find out the stretch of the whole irrigation canal but I was informed that the canal comes from Vintar Dam, which is another 12-14 kilometers away from Laoag City. Vintar is located northeast of Laoag City and it is the source of water that flows along the Bacarra River. The mini-dam in Vintar supplies the water that is needed to irrigate the farmlands in Laoag City. However, I believe that the irrigation canal which was built at the foot of the hills and low mountains that surrounds the city from the north was made also as repository of water coming from the hills/mountains during rainy season. I talked to one of the old guys residing in Barangay Dibua South and he told me that the irrigation canal was made during the time of former President Marcos when the Secretary of Public Works was Secretary Antonio Raquiza, a native resident of Ilocos Norte. I guess, that was between 1961-1964. Continue reading “Trails & Cows: 20K Run” →

Easy 18K Run

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

I was not able to run for the past 5 days. I could had made my next run, after the Manila Half-Marathon which was postponed to a later date, last Monday but I took some time to supervise my project here in Laoag City. I had to talk to some people and friends after I arrived in my hometown.

I woke up at 5:30 AM of Tuesday (yesterday), ate some cereals and ripe banana, and drank 2 glasses of water. At 6:00 AM, I was already on the road after a brief warm-up and stretching. My route started in my sister’s house in Barangay Dibua South up to the point where I reached the 9.0 Km distance. I just passed by the Northwestern University along the road that goes to Laoag/Gabu Airport when I made my turn-around after I observed that it was about rain and I was meeting a strong winds that was coming from the sea.

I took the same route on my way back to the house of my sister. Surprisingly, the thick black clouds and strong winds disappeared when I reached my destination and the sun started to shine. I had observed that my last 200 meters was an uphill course which I plan to have my hill workout repeats in the coming days with the hope that the drills will help me in my next Sunday’s Mizuno 15K run.

After a small “problem” with my GF 305 last week, I was able to use it withour any problem this time. It registered the following data for my easy 18K run:

Distance—18.04 kms             Time—1:50:13 hrs

Average Pace—6:06 mins/km         Average Speed—9.8 kms/hr

Maximum Speed—12.6 kms/hr      Total Calories—1,326 cal

Average HR—153 bpm                    Maximum HR—167 bpm

Total Ascent—327 meters              Total Descent—323 meters

Running Kit—Adidas Shorts & T-shirt; Runner’s Cap & Maui Sunglasses

Running Shoes—ASICS Gel-Cumulus 8

Music—Eagles & Julio Iglesias

16K Run

On By kingofpotsIn Insights, Jogging, Runners' Training, Running6 Comments

Wednesday, 18 June 2008

It was almost 8:00 AM already when I started my long run from my quarters in Fort Bonifacio. I was planning to run inside the Libingan ng mga Bayani but due to the heavy traffic at the Libingan Road which I had to cross after leaving Gate 3 of the camp, I finally decided to turn left towards Heritage Park. After passing by Heritage Park, I turned left towards C-5 Highway. I ran along the bermuda grass-planted sidewalk of Heritage Park and it was very comforting to the feet.

There is a dirt road outside of the fence of the Heritage Park facing C-5 Highways which I chose to run instead of the cemented sidewalk but after passing the boundary of the park with adjoining populated area, I had to run along the sidewalk of the highway facing the incoming traffic. I was dismayed and frustrated to see the garbage and dirt scattered along the dirt road beside the highway. Almost all the areas/portions fronting these illegal settlers along C-5 were dirty and wet with the drainage flowing on the side of the street. The Eco-Runner will have a problem running this part of the road and that he has to carry a big trash bag! I am sure he has to completely stop and ruin his running workout. Continue reading “16K Run” →

Read This!

On By kingofpotsIn Jogging, Marathon Race, Practice Runs, Runners' Training, Running5 Comments

For the past days after reading Dean Karnasez’ book, “Ultramarathon Man: Confessions Of An All-Night Runner”, I’ve been browsing on the Internet on websites that offer information on ultramarathon, ultrarunning, and ultratrail running.

In the course of reading these websites and blogs of accomplished “ultrarunners” and websites of ultrarunning & ultratrail magazines online, I discovered this article which was written in the UltraTrail Magazine in November 2006.

This is another approach of training for the marathon and I hope you enjoy reading this one. Continue reading “Read This!” →

Sand Dunes & 31K Run

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

My nephew brought me to this place by car at Suba, Paoay, Ilocos Norte in the afternoon of Thursday. This place is almost 14 kilometers away from Laoag City and it is 200 meters away from the South China Sea. He was the one who took my pictures with the sand dunes as my background. This is the same place where the late actor Fernando Poe, Jr would shoot most of the fighting scenes in his “Panday Movie Series”. This is also the place where Tom Cruise’s made a film shooting of the movie “Fourth of July” in 1987 (?).

I was using a Puma Runner’s Cap, Inaugural City of Angels Half-Marathon Finisher’s T-shirt, ASICS Gel-1120 shoes, Adidas shorts, Ipod Nano, GF 305, and 2.1-liter CamelBak. 

 

I started my run along the sand dunes with a slow pace taking those trails I could see in the middle of the vast land area. Basing from my GF 305, I was able to cover a distance of almost 5 kilometers along these sand dunes.

I finished my run along the sand dunes at the same place where I started. From here, I followed the road going back to Laoag City. However, I did not go directly towards Laoag City, instead, I went further south going towards the town of Paoay. I was able to run almost 5 kilometers when I reached Km Post 5 before the town of Paoay. From there, I made my turn-around and proceeded north towards Laoag City.

At Km 12, I started to eat the Protein Power Bar which I bought at GNC while running.  I finished eating the Power Bar after running one kilometer and at the same time taking a sip of water from my CamelBak. It was already getting dark but I maintained my direction of running against the traffic, taking extra careful with the tricycles. Tricycles plying on the road are very deceiving during nighttime. At a distance, you could only see the single headlight of the motorcycle but you could not see any light/s coming from the “side car” attached to the motorcycle. As a rule of thumb, I have to run towards the dirt part of the sidewalk  whenever a vehicle is about 50 meters infront of me.

At the crossing of the road to Gabu Airport and Suba Road, I turned left and proceeded towards the airport and reached the place going to Barangay Bengcag which was a good 1.5-kilometer distance from the crossing. Along this road, I could see group of men drinking “basi” or GSM with pulutan but they seem not to notice me. I’ve been warned by my friends here in Laoag City not to run to places where there are “drinking men” along the road as they might make some harm to “strangers” in their place. But what I do in places where there are people on the road is to smile and wave my hand at them and tell them, “Apo/Ama, lumabasak pay” (“Sir, I am just passing through”) and most of them smile and answer back positively. Hmm..one of these days, I’ll be known as the “old runner” who goes around to the far-flung barangays in Laoag City waving his hands to people along the way with a Nathan Water Belt/CamelBak and a bottle of Propel on my hand.

How I wished I could reach the airport but it was too late already and made my turnaround at Barangay Bengcag and proceeded to Laoag City. After reaching the end of the Padsan Bridge (Laoag Bridge), near the City Hall of Laoag, I was already at Km 26 and my legs were still okey. When I reached Rizal Street going towards Barangay Dibua South, my Ipod Nano stopped and I had to reset it with another artist/album. I had to walk while trying to select the music in my Ipod. I selected Bob Marley’s music for the last leg of my non-stop run. After 200 meters of walking, I resumed my run. Bob Marley’s message in his songs and the beat of reggae made my pacing more consistent. 

On my last 4-kilometer, while about to reach the bus terminal of Partas Bus, I was tempted to take a tricycle to take me back to the house of my sister as it was about 9:00 PM already. I resisted the temptation of those tricycles lined up infront of the bus terminal waiting for arriving passengers as I didn’t feel any pain yet on my legs and body. It might be the slowest 3-4 kilometers in my running workouts but I was able to reach my destination without any severe body pains.

So far, this is the longest run I had in preparation for my next marathon. I ran a distance of 31.34 kms in 4:03:21 hours, a non-stop run (except for the 200-meter walk) to include almost 5-km run along the sand dunes of Paoay. I felt good but tired after the run. I didn’t had any signs of reaching my “wall” up to the very end of my long run.

The Camelbak I had with me during the run was an added weight (4-5 lbs with 2 PowerBars & 2 packs of SkyFlakes inside the zippered pocket) to my run but it gave me the confidence to have enough water & food along the way and be able to run non-stop from start to finish. From time to time, I had to pull the end of the shoulder straps to tighten the CamelBak’s fit to my body to prevent it from swaying from side to side. CamelBak is only advisable to long runs where you want to test your body how far it can go without any stops. The feeling of the pack hugged on my back maintained my erect posture while running (Bugobugo85 knows what I mean with this!). The 2.1 liter capacity of water was enough to hydrate me for the said distance as the air was cooler in the late afternoon and early evening.

This long run was not in preparation for my next race on this Sunday’s Half-Marathon but it was a test how far my physical endurance and mental attitude would go.

I hope to have more long runs like this in the following weeks to come.