Category: Runners’ Training

Gym Workout #2

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

6:30 AM 14 May 2008

This is my second time to have my gym workout for this week and it lasted for one hour & 45 minutes. I did the following exercises:

Calf Raises with Barbell (30 lbs) on my shoulders: 3 sets X 30 reps

Squats (Full & Half) with Barbell (30 lbs) on Shoulders: 3 sets X 30 reps

Lunges with  Barbell (30 lbs) on Shoulders: 50 times

Dumbbell Pullovers: 35 lbs @ 3 sets X 15 reps

Arms Curl w/ Dumbbels: 15 lbs @ 3 sets X 20 reps

Shoulder Shrugs: 15 lbs @ 3 sets X 20 reps

Lateral Supine Raises: 15 lbs Dumbbells @ 3 sets X 20 reps

Abdominal Machine: 40 lbs @ 3 sets X 20 reps

Sit-Ups w/ Rubber Ball: 100 reps

Arms Extension w/ Dumbbells: 15 lbs @ 3 sets X 20 reps

Bench Press: 50 lbs @ 3 sets X 10 reps

Lateral Pull: 90 lbs @ 3 sets X 10 reps 

I did some stretching before and after my gym workout. My workout ended with 50 reps of “jumping jacks”.

It was a nice gym workout and I did not had any runs for the day.

Tempo Run At The Fort

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

5:50 AM 13 May 2008 @ The Fort

I treated myself with a tempo run early this morning after getting the information from my son, John, that I am officially registered to run The San Franciso Marathon which will be held on 03 August 2008.

My goal for this marathon is to finish sub-4 hours. This is a tall order to accomplish but with proper preparation and training, I know I could make it.

After stretching, I started my run with a slow pace covering a distance of 6 kms at an average pace of 6:00 mins per kilometer. For the next 6 kilometers,  I increased my pace but the ascending part at the International School area slowed me for a few seconds from my avarage pace. I finished the tempo run for 6 kilometers  with an average pace of 5:15 minutes per kilometer. In my cool-down run, I ran another 8.5 kilometers with an average pace of 6:45 minutes per kilometer. In total, I was able to run 20.5 kilometers this morning.

I used the 4th Global City 10K route, however, I extended my distance by covering the US Cemetery Circle to Robinson’s Condo at Lawton Avenue and did at least 4 times around the BHS big loop. I finished my run at my quarters inside Fort Bonifacio.

Today’s weather was nice for a long run because the rising sun was covered with clouds. It even had some showers during my last 2 kilometers of my cool-down run. 

Back To The Gym

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

3:45 PM 12 May 2008

This afternoon, I finally decided to start my supplementary weight training at the gym. I concentrated my workout with my arms, shoulders, chest muscles, upper legs and abdominal muscles. I used light weights but with faster and higher number of repetitions.

After almost four months of not having workouts at the gym, I could feel that my muscles are shrinking and need to be toned again. My workout lasted for one hour and fifteen minutes and I was able to attain the exercises that I wanted to be done.

Before I ended my weight workout, I had my post stretching exercises for my arms, shoulders, body, and legs.

It was nice being back to the gym.

Another LSD @ The Fort

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

6:26 AM 10 May 2008

*** I posted this story early Sunday morning but it got lost while WordPress was having its “Service Maintenance”.

It was Saturday and in my training and preparation for a road race, I usually do not run on the day before the day of the race. However, this day was an exception as I finally decided to take a long run in order to slowly increase my mileage for the week. I started my run at the vicinity of the old Gate 1 of Fort Bonifacio and took the road that leads to the International School and Market! Market!. From South of Market (SOMA), I proceeded to the US Cemetery Circle and made two rounds around it before going towards Lawton Avenue. I turned right at the newly-completed Robinson’s Condo and proceeded towards Essensa and then to Pacific Plaza. I passed by McDonalds and then to Jollibee-St Luke’s Hospital and took the road at the back of Price Smart and back to where I started. This is an extended 1st loop of the 4th Global City Run. I registered a distance of 7 kilometers at this point.

I did another loop which was the smaller loop of the 4th Global City Run and while I was to complete one round of the Bonifacio High Street (BHS) big loop, I met Bards aka Banana Running and Harry. At this point, my GF 305 registered 13.4 kilometers. We ran together for one round of the big loop and Bards asked if I joined the Active Fitness Fun Run which was held that morning. Later, we talked about building foundation/base in running to prevent injuries, Bards’ new Newton Running shoes, and incoming road races to join. When we were about to complete one round, somebody shouted/greeted me from a moving car along the road. It was Annalene (“Annalene’sStory”)! I was trying to recall her name and wanted to shout at her, too but I was distracted by the music I was hearing in my MP3 and the conversation I was having with Bards. Anyway, I just waved my hands to Annalene to acknowledge her greetings.

After running one big loop at BHS with Bards & Harry, they decided to call it a day and proceeded to the parking area. it was nice running while talking to Bards& Harry. I did another round along the big loop and decided to stop and visit the Active Fitness Expo Booths. I met Taki & friends inside the Expo and we talked about shoes, running kits, and “1,000 Km Club” and later we had some picture-taking. Taki & friends participated in the Active Fitness Fun Run.

From the Expo Booth, I resumed my running towards MC Home Depot and then turn left towards Jollibee and then left towards McDonalds/One McKinley. It was too hot already and just maintained my jogging along Lawton Avenue and later reached my quarters at Fort Bonifacio. The following data registered in my GF 305:

Distance—18.0 kms             Time—1:48:15 hours

Average Pace—6:10 mins/km      Average Speed—9.8 kms/hr

Maximum Speed—19 kms/hr      Total Calories—1,253 cal

Average HR—153 bpm                 Maximum HR—164 bpm

Total Ascent—905 meters           Total Descent—890 meters

Music—Bob Marley; Bon Jovi; Dave Matthews Band

Running Shoes—ASICS Gel-Kayano 13

Another Evening Run @ Jamindan

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

5:50 PM 08 May 2008

Once I arrived in Iloilo City after coming from Bacolod City after noontime, heavy rains poured over as I disembarked from the Weesam Fastcraft. After a brief lunch at the Army Transient Facility in Iloilo City, I decided to return to Jamindan after my “appointments” with the Governor of Iloilo and the President of the CBCP, Bishop Angel Lagdameo did not push through because of their inability to be in the area.

I was surprised that the crew and staff of the Weesam Fastcraft that travels from Iloilo to Bacolod and back recognized me and they smiled at me. They told me that they were the same guys/crew that were travelling along the Zamboanga City to Basilan and Zamboanga City to Pagadian City routes when I was the Task Force Commander in Zamboanga City in 2000-2001. It was nice renewing acquiantances with these hard-working crews of Weesam Fastcraft.

I arrived in Jamindan at 5:00 PM and the weather here was good and the sun was shining. There was no rains as compared to the weather situation in Iloilo City. After fixing my things and talking/giving instructions with my staff, I prepared for my running kit and I was on the the roads of my camp in Jamindan at 5:50 PM.

Sleeping and taking a nap during my trips from Bacolod to Iloilo and then for the 2 1/2-hour road trip from Iloilo City to Jamindan gave me time to rest & recover and had the strength to have another slow distance run around the camp before the end of the day.

This particular run was a slow one and really had my time looking around the camp and trying to absorb into my mind the views around as I pass every part of the road. Nine (9) days to go before retirement and I will be leaving this place where most of my running workouts were held since I revived my love in running. I will be missing this place after my retirement.

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

Distance—13.11 kms            Time—1:30:15 hours

Average Pace—6:52 mins/km       Average Speed—8.7 kms/hr

Maximum Speed—11.6 kms/hr    Total Calories—952 cal

Average HR—135 bpm                  Maximum HR—154 bpm

Total Ascent—481 meters           Total Descent—482 meters

Music—Led Zeppelin

Running Shoes—ASICS Gel-1120

After shower, dinner, and talking to my Chief of Staff, I had another session of “hard massage” with my legs. The massage was a nice one which was done by one of my soldiers and made me relaxed and sleepy. The massage was not free! I paid a “tip” to the soldier.

This day was a very long and tiring day. Tomorrow will be another rest & recovery day.

Panaad Sports Complex

On By kingofpotsIn Jogging, Pictures, Runners' Training, Running2 Comments

5:03 AM 08 May 2008

Whenever I visit my troops in Negros Island, I always stay in our Army Transient Facility (ATF) which is located inside the Government Center in Panaad District, Bacolod City. About 50 meters from the ATF is the Panaad Sports Complex which has an oval track.

This morning, it was my first time to see and run along the oval track of the said sports complex. I was surprised to see that the oval track is not fully maintained and many portions of the tartan oval had been cut to remove the “bubbles” making the oval track as if there so many potholes.

I started my run at 5:03 AM from a slow warm-up jog from the ATF to the Oval Track. Once I hit the track, I was already on my “speed” mode. I did some interval training runs with the distance of 200 meters and a recovery run of another 200 meters. Basically, I had a speed burst of 200 meters and reduce my pace in the next 200 meters in every round until I finished 25 times around the oval. I did not register my lap time in every 200 meters.

I finished and covered a distance of 10.5 kms with a time of 51:50 minutes. I did not feel any tightness in my breathing or sore/pain on my legs. I slowly had my cool-down routine, jogging two rounds on the oval and later had my stretching exercises. I wanted to run some more and be able to run at least 15 kms for the day but I had a schedule to follow. I have yet to visit another Brigade Headquarters for a Talk to the Men and Breakfast with my Officers.

These were the readings from GF 305 and pictures taken by my staff while I was running at the said Sports Complex:

Distance—10.5 kms                      Time—51:50 mins

Average Pace—5:10 mins/km       Average Speed—11.6 kms/hr

Maximum Speed—16.1 kms/hr    Total Calories—735 cal

Music—Hoobastank & Foo Foo Fighters

Running Shoes—ASICS Gel-1120

I was informed by my security escorts from Negros Island that the facility is almost 15 years old and the oval needs to be repaired. This is one of the Sports Complex in Bacolod City. There are other two oval tracks available within the city.

I hope this place will be repaired soon. I usually start my speed run from this part of the oval track and end at the other side (one-half of the oval) and have my recovery run at a slower pace for the next half of the track. If not for the “potholes” on the track, I could had registered a faster time and pace with my speed runs.

I started very early and I was alone at the track. After thirty minutes, local residents and soccer players started to arrive in the area. Before I ended my workout, the oval track was already full of slow joggers and walkers.

Back On Training

On By kingofpotsIn Jogging, Runners' Training, Running12 Comments

06 May 2008

Yesterday morning, I planned to have a long run but I woke up late and felt tired from the Runnex@25 10K race. Instead, I took my time fixing my things as I am preparing to vacate my quarters at least 60 days after my retirement date, which is 17 May 2008. I am still authorized to stay in that government quarters up to 17 July 2008 but I opted to leave and turn-over the keys to the new occupants before the end of this month.

While I was at the airport waiting for my flight back to Iloilo City, I posted the pictures which my staff took after the 10K run at UP Diliman and I was able to upload all the pictures very fast because of the nice and reliable Internet connection at the PAL Centennial Airport.

As planned, I had my 20+K long run inside my camp in Jamindan. I made some additional distance on my usual routes (4K loop/2-mile loop) and added more hills to my workout. I started at 6:34 AM and the sun was already shining hot but most of the roads were still covered by the shadows of tall trees planted along the roads. Some portions of the route are still cold and some are starting to build some heat. After running for three kilometers, my sweat was already dripping to my socks and shoes.

I had to make a water stop every 5 kilometers, drinking at least a glassful of water. My run was a consistent slow run and I felt that I was able to recover and gain more strength after last week’s rest & recovery and tapering mode. I did not notice that I was already running for about 2 hours and reaching my distance to 20 kilometers. Well, I have to stop and I don’t want to miss my breakfast and at the same time delay the things that I have to do in my office.

This afternoon, I will start my “last visit” to my subordinate commands and units; to my commanders and officers; and my soldiers in the battalions and companies in Panay, Negros, and Cebu Islands before I finally retire from the active military service. Hopefully, I will be able to “run” some distances while I am on this trip and post some of my “running” pictures on this blog. I will keep you posted, guys!

These were the data registered in my GF 305 in this morning’s run:

Distance—20.7 kms                    Time—2:11:15 hours

Average Pace—6:20 mins/km      Average Speed—9.5 kms/hr

Maximum Speed—14.2 kms/hr   Total Calories—1,507 cal

Average HR—153 bpm                 Maximum HR—165

Total Ascent—1,023 meters        Total Descent—1,055 meters

Music—Earth, Wind & Fire; Flyleaf; Hoobastank

Shoes—ASICS Gel-1120

Tapering

On By kingofpotsIn Jogging, Runners' Training, Running2 Comments

After having almost daily long runs last week, I feel that my body needs some rest and recovery. Ever since I finished the Pasig River Marathon last 24 February up to the present, I never stopped my running workouts for rest and recovery. Moreso, I don’t follow the word “tapering” which is one of the basic principles in physical training for better performance most especially in endurance sports like running.

For this week, I started to learn how to “jump rope” and do some running “drills”. Actually, I did it only once for this week for my leg muscles to slowly adapt to such activities. I reduced the distance of my daily running workouts with a slower pace. I had also a “deep muscle massage” to the calves of my legs which are already hard as “rocks”. The “deep massage” made me shout for the pain as the massage was done on every strand or fiber of my calves. I had to endure the severe pain that was felt with the pressing and kneading through the inner parts of my muscles with the purpose of making my calves as pliable and soft as possible. The massage took for hours. It was only this week that I was informed that I have soldiers in the camp who were trained in reflexology.

I had more sleep this time to include naps in the afternoon. I did more of my stretching during the day.

I hope that by reducing my mileage for this week, having more time to rest & sleep, and having a “deep massage” will give me some positive results in my next road race.

My Runs After 4th Global City

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

The following were my running workouts after the 4th Bonifacio Global City/Anta 10 K Run last 20 April 2008 at The Fort:

7:05 AM 22 April 2008 at Jamindan

Distance—13.66 kms          Time—1:28:49 hours

Average Pace—6:30 mins/km

Running Shoes—ASICS Gel-Kayano 13

6:38 AM 24 April 2008 at The Fort

Distance—16.56 kms          Time—1:45:50 hours

Average Pace—6:23 mins/km

Running Shoes—ASICS Gel-Kinsei 2

5:32 AM 25 April 2008 at The Fort

Distance—19.42 kms          Time—2:05:39 hours

Average Pace—6:28 mins/km

Running Shoes—ASICS Gel-Kinsei 2

6:31 AM 26 April 2008 at The Fort

Distance—10.25 kms         Time—56:52 mins

Average Pace—5:30 mins/km

Running Shoes—ASICS Gel-Kinsei 2

For this week, I was able to run 59.89 kilometers or 37.43 miles. These runs were slow runs for endurance and strengthening and did not have any “speed runs” or tempo plays during the week.

My Running Workout For This Week

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

I am officially starting my Marathon Training for the San Francisco Marathon this week.

1)  6:02 AM 15 April 2008 (Long Slow Distance with “Fartlek”)

Distance—12 kms       Time—1:08:48 hrs

Average Pace—5:38 mins/km        Average Speed—10.6 kms/hr

Maximum Speed—14.4 kms/hr     Total Calories—712 cal

Average HR—151 bpm                   Maximum HR—164

Running Shoes—ASICS Gel-1120   Music—Bob Marley

 2)  6:08 PM 15 April 2008 (Speed Play-Yasso 800s)

a) 890 meters—4:51 mins      Ave Pace—5:27 mins/km

b) 841 meters—3:52 mins      Ave Pace—4:37 mins/km

c) 852 meters—4:09 mins      Ave Pace—4:52 mins/km

d) 863 meters—4:01 mins      Ave Pace—4:39 mins/km

e) 857 meters—4:35 mins      Ave Pace—5:20 mins/km

f) 860 meters—3:58 mins      Ave Pace—4:37 mins/km

***10 seconds slow jog in-between runs

Cool Down Run—2.12 kms @ 13:28 mins (Ave Pace of 6:21 mins/km)

Running Shoes—ASICS Gel-1120     Music—Bon Jovi

3)  6:16 PM 16 April 2008 (Tempo Run)

a) 3.20 kms—16:45 mins    Ave Pace—5:20 mins/km

Ave HR—151 bpm          Max HR—162 bpm

b) 3.20 kms—16:30 mins    Ave Pace—5:18 mins/km

Ave HR—159 bpm         Max HR—164

c) 3.20 kms—16:42 mins    Ave Pace—5:23 mins/km

Ave HR—158 bpm        Max HR—164 bpm

d) 3.20 kms—16:32 mins    Ave Pace—5:18 mins/km

Ave HR—159 bpm       Max HR—164 bpm

***10 seconds slow jog to drink water in between runs

Running Shoes—ASICS Gel-1120       Music—Bon Jovi & Dave Matthews Band

4)  6:11 PM 17 April 2008 ( Slow Run)

Distance—10.52 kms        Time—1:03:16 hrs

Ave Pace—6:00 mins/km   Ave Speed—10 kms/hr

Ave HR—146 bpm              Max HR—157 bpm

Running Shoes—ASICS Gel-1120      Music—Earth, Wind & Fire

5)  7:10 AM 18 April 2008 (Race Pace)

Distance—8 kms                Time—41:55 mins

Ave Pace—5:13 mins/km   Ave Speed—11.5 kms/hr

Max Speed—14.8 kms/hr   Total Calories—588 cal

Ave HR—157 bpm               Max HR—162 bpm

Running Shoes—ASICS Gel-1120      Music—Flyleaf & Foo Foo Fighters  

My running workouts for this week were done along the 2-mile route inside the camp in Jamindan and along the new 581-meter jogging lane in our parade ground.