Typical Ilocano Foods


My typical lunch menu/dishes while I am in Laoag City:

On the upper right portion is fresh avocado in low-fat milk with small amount of sugar and ice for dessert.

This a variety of seaweeds which is only available in Ilocos Norte. It is called “Pukpuklo”. It is eaten raw mixed with chopped tomatoes and ginger only!

This is the native snails, we call them “Bisokol” (“Kuhol” in Tagalog), taken from fresh water and rice fields. It is cooked with salt/bagoong with chopped tomatoes and ginger. The end portion of the shell must be cracked or broken before they are cooked. Instead of using toothpick or needles to prick the flesh out of the shell, we prefer to suck the meat from the shell by using our lips.

This is the flower of a tree we call “Katuray”. Be sure to remove the “pistil” portion of the flower before you blanch it with hot water. Mix it with salt/patis (fish sauce) or bagoong & chopped tomatoes.

 

 This is the popular “adobong pusit”.

Hmmm…Yummy…Bon Apetit!

“Nostalgic” Long Run #2


5:30 AM 29 May 2008 In Laoag City

For the past days I’ve been staying in Laoag City supervising the repair of my future residence here in the province. A structure or apartment building my Mom built in the early 90s will be my future home and that is where all my things from my quarters in Fort Bonifacio had been relocated/transfered. The place is big and spacious but there are things to be replaced and fixed to be able to make it at par with the usual amenities of the condos and houses in Metro Manila. I could transform this place as a transient facility for visitors coming from other provinces and from Metro Manila. The place has 6 big bedrooms and 4 bathrooms with toilets. Each room will be transformed into air-conditioned rooms to include the living & dining rooms.

From Barangay Dibua, where my sister’s house is located, I started my run at 5:30 AM towards the Poblacion of Laoag City and crossing the Padsan River towards the Suba, Paoay area. This was the same route I ran last 23rd of December of last year. I ended the 1st lap of my run at the Clubhouse of the Fort Ilocandia Golf Course which has a distance of 15 kilometers from the place I started from. I clocked in 1:30:18 hours which was a good 7-minute improvement from my time last December 2007.

I had to use the Comfort Room of the Clubhouse and tried to see the status of the Golf Course from the Tee Mound of the 1st Hole and I was able to talk to the Caddy Master whom I’ve known since I was a Lieutenant. I am glad that the Golf Course is well-maintained and still a favorite golf course of tourists coming from Taiwan, Hongkong and Southern China. This will be my future golf course whenever I am in Laoag City.

After 10 minutes break, I started my run back to the Poblacion of Laoag City. Instead of going directly to Barangay Dibua where I started my run, I ended my run at our family residence where I made an inspection on the extent of the repairs being done in my future place. For the past two days, the carpenters & masons were able to repair/fix a lot of things and I was happy with the outcome of their work.

The distance covered on the 2nd lap of my run was 11 kilometers with a time of 1:12:08 hours. I still have to run at least 4 kilometers to my starting area but the heat of the sun was too much already. I finally decided to end my running workout at the project site and met with the workers. If I continued the run up to Barangay Dibua, I could had finished a distance of 30 kilometers for the day.

It was indeed a long slow run but along the way, many of my friends and those who know me saw me running along the main roads of the city. Some of them stopped to greet me and some just simply honked their horns. It was really inspiring to see these people greeting me while I was running. Most of them knew me as a marathon runner but only one of them know me that I am the “Bald Runner”.

I finished my run at 8:40 AM and the heat of the sun was too hot already. I was glad that I used my Finisher’s T-Shirt in the 1st City of Angels Half-Marathon which is made of CoolMax material which has loose sleeves down to my elbows. It covered my shoulders and upper arms from possible sunburn from the heat of the sun.

The following were the readings that registered on my GF 305:

1st Lap:

Distance—15.0 kms              Time—1:30:18 hours

Average Pace—6:01 mins/km        Average Speed—10.0 kms/hr

Maximum Speed—12.4 kms/hr     Total Calories—1,115 cal

Average HR—147 bpm                   Maximum HR—154 bpm

Total Ascent—508 meters             Total Descent—506 meters

2nd Lap:

Distance—11.01 kms            Time—1:12:08 hours

Average Pace—6:33 mins/km        Average Speed—9.2 kms/hr

Maximum Speed—11.3 kms/hr     Total Calories—813 cal

Average HR—147 bpm                   Maximum HR—156 bpm

Total Ascent—308 meters             Total Descent—340 meters

Running Kit—Adidas Shorts & Finisher’s T-Shirt For the 1st City of Angels Half-Marathon (With sleeves) with Runner’s Cap from Penshoppe.

Running Shoes—ASICS Gel-1120

Nathan Water Belt

Music—67 Assorted Songs from my Ipod Nano.

Back At The Libingan


9:12 AM 26 May 2008 @ The Libingan ng mga Bayani

It was a day after the 2008 Doc Fit “Takbo Para Sa Puso” at the UP Campus and I was supposed to have a rest day but with my slower run during this race, I decided to have a short run at the Libingan ng mga Bayani.

The sky was cloudy that morning that I finally decided to run after taking my breakfast. I left my quarters inside Fort Bonifacio at 9:00 AM and slowly jogged towards the Libingan Road. Once I crossed the road, I started to run at my 75% effort along the measured 2-mile distance loop towards the Gate of the Libingan ng mga Bayani and was able to register the following data from my GF 305:

Distance—3.20 kms               Time—17:43 mims

Average Pace—5:32 mins/km         Average Speed—10.8 kms/hr

Maximum Speed—13.2 kms/hr      Total Calories—233 cal

Average HR—146 bpm                    Maximum HR—159 bpm

Total Ascent—106 meters              Total Descent—97 meters

Split Times:

Km 1—5:53 mins    Km 2—5:18 mins     Km 3—5:25 mins   203 meters—1:05 mins

After 5 seconds of slow jog, I started another  round of the 2-mile distance loop with a faster pace which is about 95% of my effort. The following data registered in my GF 305:

Distance—3.21 kms                Time—15:39 mins

Average Pace—4:52 mins/km         Average Speed—12.3 kms/hr

Maximum Speed—14.3 kms/hr      Total Calories—236 cal

Average HR—206 bpm                    Maximum HR—239 bpm

Total Ascent—127 meters              Total Descent—125 meters

Split Times:

Km 1—4:46 mins   Km 2—4:42 mins   Km 3—5:11 mins   211 meters—1:00 min

From the starting point, I slowly jogged for another 800 meters until I reached my quarters. It was a nice calculated tempo run for the day and after finishing a 10K run a day before.

I could had made another round at a faster pace but the sun’s light was already breaking the clouds and I felt the heat of the sun to my body.

Surprisingly, my heart rate overshoot my usual 168-172 beat per minute range to an Average HR of 206 bpm to a Maximum HR of 239  bpm for the second run. However, I did not feel any difficulty in breathing or heaviness on my chest after the said run. I can still make another run but I decided not to force myself and I was satisfied already with the results of my run. This latest data that I got from my GF Heart Rate Monitor indicate that I am not utilizing my “turbo power” to its fullest! My body is now adjusting to the stress & physical activities brought about by my aerobic & anaerobic exercises for the past weeks.

Next time, I will try to have my tempo runs at the Headquarters Philippine Army Grandstand and Parade Grounds which was improved lately with lights and two drinking fountains with filtered water along the 980-meter jogging lane. The place is relatively flat. The jogging lane is open to anybody at 5:00 AM till 10:00 PM and has a secured Parking Area fronting the Officer’s Clubhouse or on the right side of the Grandstand.

Gout & Running #2


I just had my blood test yesterday morning. My doctor confirmed that my blood is 0.44 points (?) in excess of the maximum 7.0 points (?) of Uric Acid in my blood. He prescribed to me a daily dose of 300 mg of Allurase (Allopurinol) for the next three months to reduce and flash out and control my uric acid in my system. He even prescribed to me a drug, a very expensive tablet, for the pain which is taken once a day, only if I am attacked with the inflamation and pain on my right toe.

The doctor gave me a list of food which I can eat with mush gusto; foods I have to moderately take; and the foods I have to avoid. This is the list of food I can take without any limits:

Beverages                               Butter, Margarine

Bread                                      Milk (Low Fat)

Gelatin (Gulaman)                   Tea & Coffee

Fruits                                      Cheese

Eggs                                       Cereal/Cereal Products

Vegetables                              Fish

Harry aka Mukhang Guilty sent me also a link on the list of foods high, low, & lowest in purine which is a more detailed guide list on the foods I could eat with low purines/uric acid. Thanks, Harry for the link. I will really use the list as my daily guide.

Lastly, my blood pressure was 110/70 and a weight of 144 pounds! All the other blood tests were normal.

Gout & Running


I’ve discovered that I have gout when I was in Cebu last 14 April and since then I’ve been avoiding meat, legumes, some shellfish & seafoods and it was an experimental ride for the food I could take since then. Little did I know that there are some vegetables that could trigger pain and inflammation of my right “big toe”. It was a “trial and error” experience for the right food I could eat for the past month.

During the Market! Market! 5-Mile Run and 2008 Doc Fit Run (for the past two weeks), I had pains on my big toe brought about this “disease of kings”. I had to take some “pain killer” medications just for me to be able to run these road races and conduct my running workouts. Surprisingly, after a warm-up jogging of about one kilometer, the pain subsides and I could run without thinking about the “pain & swelling” and finish the race/run.

Well, this is a sign of accepting that I am getting old and becoming a member of the “Senior Citizens” but the challenge and “warrior” spirit for me to run at least everyday is still there and I am really serious in preparing for The San Francisco Marathon.

Watching the movie “300” on HBO two nights ago and remembering my almost monthly hiking/trek to Mt Tirad (Tirad Pass), from Salcedo, Ilocos Sur up to the famous “spring water source” on top of the mountain, when I was a Battalion Commander in the Ilocos Region, give me that positive resolve to continue with my running and preparations for the incoming marathon. (I’ll post a story about Tirad Pass as soon as I will get hold of my picture taken beside the Historical Marker in 1995 where General Gregorio del Pilar died during the Battle of Tirad Pass)

Today, I am going to have my doctor’s consultation and have my blood examined to find out what foods I could eat and those that I should avoid.

Another LSD For The Week & Sennheiser PMX 70


7:23 AM 24 May 2008 @ The Fort

It was Saturday, a day before the Doc Fit Run at UP Campus, but I decided to have another long run on this day for me not to miss the minimum base of mileage for the week. I started late and my pace was a slow one taking  the road course of the 4th Global City/Anta Run. The weather was hot and I was using a black cotton muscle shirt (Sinulog Festival) from Island Souvenir Store and my old white cotton soccer shorts from FILA which I bought during the late 90s. From the description of my running kit, one could imagine that it was too heavy and the color of my shirt absorbs more heat.  I was wearing also my old white Fort Ilocandia golf cap. My running kit became heavier after running for about 8 kilometers when the whole kit was drenched with my sweat. My running shoes, ASICS Gel-Kinsei 2 was another heavy stuff for running but my thick socks was able to absorb most of my sweat that goes through my legs.

Another reason why I went for a long run was to try and test the Sennheiser PMX 70 Sport Headphones which I bought the day before at SM Appliance Center at Megamall. I went to SM Megamall to renew my NBI Clearance at the Basement Floor and after getting my new NBI Clearance, I thought of Mark’s (MarkFB) recommendation in one of his comments for me to get this particular sport headphones. Luckily, I was able to buy the last available stock and bought it for P 2,798.00. After running for one kilometer, I started to like the headphone. Thanks, Mark!

For the past weeks since I’ve started using a MP3 in my running workout, I’ve been using those cheap Philips Earphones with ear claw to prevent the earphone from falling down but these earphones tend to be loose and have the tendency to move out from my ear. I guess, I have a different ear hole configuration where most of the ear-plug type earphone do not stay stable on my ears.

Four years ago, I bought the first model of the Bose Noise Cancelling Earphone (covering the whole ear) which I used in my flights to the US and back to the country and other long land/air trips. Lately, I even used it during my gym workouts which caused most people at the gym to turn their heads at me. Two years ago, Bose came up with a smaller version of said earphone which is worn on the ear and has rechargeable battery on the system. It is more expensive but the “stirrup” that connects the “Left & Right” earphones is still bulky. Last year, I bought a Bose Ear-Plug earphone which costs P 5,000.00 but it has also the tendency to be removed from my ear when I am running. I was contemplating to buy the latest “on ear” Bose Earphone to upgrade my old Bose earphone but I was glad Mark recommended the Sennheiser MPX 70 Sport Earphone as a stable earphone for running which has nice reviews on the Internet.

I finished my long run inside the camp at Fort Bonifacio and proceeded to my quarters. I am finally packing my personal things and be able to vacate this quarters before the end of this month or before 15 June 2008.

My new earphone, Sennheiser MPX 70 Sport Earphone, passed the test and evaluation on my first use for my running workout. It really gave an stable & snugged fit to my ears and the sound is very clear and crisp. However, I guess, I selected the wrong artists/songs for the day. I played the music/songs during my younger years which made my run slower aside from the fact that the heat of the sun was so hot already. Well, I played the songs of the Ray Conniff Singers, Kenny G’s Duet Album, and Laura Fygi’s Latin Songs.

The following were the data that registered on my GF 305:

Distance—15.12 kms              Time—1:39:04 hours

Average Pace—6:35 mins/km          Average Speed—9.1 km/hr

Maximum Speed—13.3 kms/hr       Total Calories—1,040 cal

Average HR—149 bpm                     Maximim HR—160 bpm

Total Ascent—801 meters                Total Descent—790 meters

Cool-Down Run/Distance—1.51 kms      Time—10:05 mins

Running Shoes—ASICS Gel-Kinsei 2

Music—Ray Conniff Singers; Kenny G (Duets); & Laura Fygi

Gym Workout #4


9:30 AM 23 May 2008

The following day after I arrived from Baguio City, I went to the gym for my usual workout. I guess, I am the only one who is doing some stretching exercises before the workout. I immediately proceeded to the “Classic” Workout Area for my dumbbell exercises and weight lifting drill. There was nothing new in my routine where I exercised and did some weight training workout to my body from my arms/shoulders to  my chest, abdominals, back and leg muscles.

Before I ended my workout, I tried to run on the treadmill for the first time inside the gym. After a slow jog for about 3 minutes, I increased the pace to 4:48 minutes per kilometer. I was able to sustain the pace up to the point that I was able to reach the distance of 1 mile or 1, 600 meters. I had another 3 minutes slow jog to end my workout. I was thinking that I can do my “tempo runs” with the treadmill machine but I still believe that running on the road is still better than running on a machine.

My gym workout lasted for about two hours and fifteen minutes.

Death; Color-Coded Trails; & South Drive


One of my men who served under me when I was assigned at the Philippine Military Academy after the 1986 People’s Power Revolution died last 02 May 2008 due to heart attack, at the age of 53 years old, in Baguio City. This was the reason why I had to go to Baguio City on the eve of his burial. William, the name of my soldier, had been with me in PMA and when I was assigned at Fort Bonifacio during the early 90s. He was reassigned back to PMA to join his family until he retired from the service in 2001 at the age of 46. His wife, is a civilian employee of the PMA and her family relatives are presently serving the AFP. William was one of the original members of my “1,000K Club” which I established when I was assigned in PMA and he was a consistent & hard-working intelligence operative and a competitive runner. He was a “marathon” finisher.

I arrived at PMA at 9:00 PM and went directly to the remains of William to pay respect to a good, loyal, and reliable soldier. I stayed with the rest of his family, relatives, batchmates, and friends up to midnight and gave financial support to the family. I gave them the impression that I will just drop by for the early mass the following day before his burial and told his wife that I will be going back to Manila the following day.

After the mass on the following day, I went back to the hotel and changed to my athletic attire for a brief run before going back to Manila. My running kit consists of my Capri Nike Shorts, Adidas muscle shirt, and ASICS Gel-Kinsei 2. I started my run from the South Drive Baguio Manor Hotel up to Camp John Hay Rotunda and back along South Drive and reached up to the Baguio Country Club. Instead of entering the Gate of Camp John Hay, I decided to inspect the color-coded trails along the edges of Camp John Hay.

I took the cemented road on the left side before one enters the Gate of CJH where Horse-Back Riding starts. I was surprised to see that the trail road before is already a two-way paved road with houses of illegal settlers on the left side of the road. Such place in the mid-80s were full of pine trees and a small trail was the only distinct feature one could see. From the paved road, I re-traced the old running color-coded trail and the trail is still there (without those colored paints on the trunks of pine trees) but with illegal settlers on some portions along the side of the trail. I think I was able to run 2 kilometers along this trail which had been neglected but still being used by the illegal settlers in going to their houses. A “chicken wire” fence was established to separate the property of CJH from the rest of the side of the mountain and I was surprised to see that the color-coded trail was already outside the camp. I wanted to reach up to the Voice of America but the vegetation was becoming thicker which is an indication that this trail is not being used frequently. I took another trail until I was inside the property of CJH and went out just infront of the gate that goes to US Ambassador’s Cottage! The security guards were surprised to see me from nowhere! From there, I ran towards the Gate out of the camp towards BCC and reached Mansion House and later ran at least two rounds at Wright Park and back to South Drive and ending my run at the Oval Track inside Teacher’s Camp. I just walked briskly back to my hotel. I finished a distance of 15 kilometers.

It was a slow run but there are so many things that made Baguio City changed for the past twenty years. I could not smell anymore the scent of the pine trees in the city, instead, the smell changed into smoke/carbon monoxide emitted from the jeepneys, trucks, buses & cars. I could not see anymore those thick forests consisting of century-old pine trees but instead, I could see houses of illegal settlers. Even if Typhoon Cosme just left the place for almost 3 days already, streets are still dirty with debris brought about by the typhoon which is a very long response time from the City Govenment’s Engineering Office. The vacant spaces at Wright Park had been a place where families could have their weekend picnics but now, commercial semi-permanent stalls abound the place selling Baguio City souvenirs mixed with those horses for hire! I even saw horse manure littered along the sidewalk where I was running! Even the quiet South Drive Road is not spared from pollution and traffic. Before, South Drive was a quiet and free from vehicular traffic place to run but running on this street now is completely different where runners should be extra careful with the vehicles plying along this road.

I was too tired aready to run along the Oval Track inside Teacher’s Camp. I just observed one of the athletes, a shotput thrower, doing his training and a senior citizen jogging slowly along the track. I am glad this facility had been maintained by the Philippine Sports Commission.

Later in the afternoon, I had to leave Baguio Ciy for Manila. 

Paying respect to a dead comrade and running on the paved and trails of Baguio City are part of “enjoying life” after retirement. 

Gym Workout #3; “24 Hours”; & Coach Jim


7:15 AM 20 May 2008

This is the beauty of being retired from the service. I can have all the time to do what I would want to do without any pressure or responsibility in mind except to myself. It does not matter what day of the week is or if there is a typhoon coming or not, what is important is to be able to sleep soundly at night and prepare my road race for the next weekend. Simply stated, I should “enjoy life” after retirement!

Yesterday was a rest day for me and I could hardly access my Dashboard with WordPress. I really do not know the reason with the “traffic”  and the slow response I am getting from my laptop. I could hardly upload the pictures from my computer to my posts. It took me for a while to access my blogsite and instead of wasting my time waiting for my laptop to respond and post my pictures,  I decided to watch the DVD (original, of course!) of “24” Hours’ Season 6. Well, it was great watching Jack Bauer (my favorite TV series character) again. The first 3 episodes motivated me to have my gym workout today.

After my routine stretching exercises, I started with my dumbbell routine exercises for my biceps, triceps, shoulders, chest muscles using lighter weights (7.5, 10, 15, 35 lbs). After few minutes of my dumbbell drills, I started to perspire because the gym was using big industrial fans as vetilation. The gym is inside a mall and the regular air-conditioning system starts at 9:00 AM. Anyway, I like what I was experiencing inside this gym. I did some abdominal curls with the machines available; side bends with 25-lb weights on each hand on the side, calf raises with such weights, knee bends, lunges, and ladder steps. I did also some inclned bench press for my upper chest muscles.

This morning, I observed that the “Classic Gym” section was full with tall guys who I believed are basketball players/athletes. I could see that their eyes were glancing at my ASICS Gel-Kinsei 2 shoes and one of them approached me and asked where I bought them and how much I paid. And I answered him about Athlete’s Foot Store at Glorietta and its expensive price. This guy introduced himself as “Coach Jim” who is a biomechanical sports expert whose expetise is to make an athlete more efficient and scientific in his body movements in any sports. In return, I introduced myself as the “Bald Runner”, pointing at my head and invited him to visit this blogsite. I told him also that I posted a Shoe Review of the ASICS Gel-Kinsei 2 in my blog. It was nice talking briefly with Coach Jim and hope to see him again.

Time flew so fast inside the gym if you are busy with your exercises and drills. Actually, I don’t talk so much and socialize with others while I am inside the gym. The faster I do my drills, the better for me. But this morning was my longest stay inside the gym, two hours & 15 minutes.

Music—Metallica; Barry White; & Abba

I am on my way to Baguio City.

Birthday Run


6:33 AM 16 May 2008 @ The Fort-Libingan ng mga Bayani-Heritage Park

I am officially retired from the active military service effective today, my 56th birthday and the first thing I have to do as a “civilian” is to have a long steady run for 20 kilometers as I had planned and announced during my farewell speech yesterday.

I started at 6:33 AM at the crossing of the road that leads to the Old Gate 1 of Fort Bonifacio and the road going to the International School. I took the 4th Global Cty/ ANTA 10K Run route but after running for about 14 kilometers, I started to walk infront of the stores along Bonfacio High Street on both sides. I dropped by the Starbucks to have a refill of my water jug for my Nathan Water Belt. After the brief brisk walk around, I started again to run towards the MC Home Depot, turn left towards Jollibee and was able to reach MacDonalds. From that point, I proceeded to Lawton Avenue, turn left at Bayani Road towards he Libingan ng mga Bayani.

As I approached the Gate of the Libingan mg mga Bayani, I had observed that there were police and men in barong tagalog and thought that there must had been a burial activity of a VIP. A Military Police of the Philippine Army met me before the Gate and told me that running is not allowed inside as the President/Her Excellency Gloria Macapagal-Arroyo will be expected to be inside the Cemetery in  few minutes.  No need to force the issue and plan to run inside the cemetery and made my turn-around as soon as possible. I proceeded towards the “Heritage Mile” and reached up to C-5 Road. At this point my GF 305 registered 20.01 kms.

It was already 8:40 AM and the sun’s heat was too hot and slowly jogged back towards Gate 3 of Fort Bonifacio until I reached my quarters. I had my post-stretching exercises before entering my quarters.

As a result of my Birthday run, I was drenched with my sweat down to my running shoes and I got “sunburned” again! 

 The following were the readings I got from my GF 305:

Distance—20.01 kilometers    Time—1:57:25 hours

Average Pace—5:52 mins/km          Average Speed—10.2 kms/hr

Maximum Speed—15.4 kms/hr       Total Calories—1,466 cal

Average HR—148 bpm                     Maximum HR—160 bpm

Cool-Down Run Distance—1.35 kms

Running Shoes—ASICS Gel-Kayano 13