96 Days: Back On The Oval Track

On December 30, 2008December 30, 2008 By kingofpotsIn Insights, Jogging, RunningLeave a comment

I was able to run at the ULTRA Oval Track on 22-24 December and PSC announced that the Oval Track and the PSC Compound will be closed from 25 Dec-02 Jan 09. For the remaining days of the week, I was able to do “runabouts” along the streets of Metro Manila for three consecutive days (25-27 Dec) and ended the week with a 6-Km run on a treadmill last Sunday. In summary, I was able to run a total of 95 kilometers for the week.

Due to the resourcefulness of the elite members of Team Bald Runner, they were able to locate an alternate tartan oval track at the Rizal High School Compound in Pasig City where they had been doing their speed training since the day ULTRA Oval Track was closed.

I declared yesterday, Monday, as my rest day. This morning, I joined the elite members of Team Bald Runner at the Rizal High School Oval Track. Captain Espejo was there to supervise our practice run. I was able to run 12 kilometers (to include 4 laps of warm-up) with an average pace of 5:06 mins/km.

After three days of “runabout” along the streets of Metro Manila, Captain Espejo noticed that my strides became shorter as my body was leaning much forward and my footstrike was heavier as if I was making a brake on my feet while I was running along the track. I immediately corrected my defect after doing some drills and practice runs.

It was nice to be back again on the oval track where I could improve my pace/speed and prepare for better finish times in the incoming road races.

99 Days: 3 Days of “Runabouts”

On December 27, 2008 By kingofpotsIn Jogging, Pictures, Running10 Comments

25 Dec 2008—I had my Christmas run on the road. I started almost 9:00 AM from BHS to McKInley Hill and back to Global City. Later, I proceeded to J.P. Rizal Street to visit the Makati Park and Garden along the Pasig River. It was accidental that I was able to see the newly-contructed modern oval track at the University of Makati Compound. I told to myself that I have to come back to the said oval the following day to take a picture. From the said oval track, I returned to the BHS area for another 2 kilometers before my cool down run & walk. I was able to run a distance of 14 kilometers in almost 1:30 hours.

26 Dec 2008—I started my “runabout” at BHS area at 8:30 AM and proceeded to the Makati Park & Garden along JP Rizal Street. Took some pictures at the said park and met some runners inside who “saluted” me despite wearing a baseball cap and sunglasses. From the park, I proceeded to the newly-constructed University of Makati Oval Track and took some pictures. I talked to the Security Guards of the compound and I was informed that the Oval Track will be open to the public next month, January. I am really impressed on how the oval track was constructed which is surrounded by covered bleachers with colored seats. How I wish the Philippine Sports Commission and all the local government executives in the country should see this athletic infrastructure. This is the most modern oval track I’ve seen in my life, better than the school tracks I’ve seen in Los Angeles and California! After taking some pictures of the oval track, I ran towards the Powerplant and ran around the buildings and crossed the Pasig River towards Mandaluyong. From Mandaluyong, I took the Shaw Blvd towards Pasig City, turning right along C-5 and back to BHS/Global City. I finished my “runabout” at McKinley Hill. I finished almost 19 kilometers in 2:03 hours.

Makati City improved this area three years ago along JP Rizal Street going towards the Guadalupe Bridge

The pathway along the park on the banks of Pasig River (fronting the Powerplant area)

Where are those brass letters on this marker of the park?

Kids playing and swimming along the banks of Pasig River at the Guadalupe area.

Inside the Makati Park & Garden

The University of Makati Oval Track is surrounded with covered bleachers. So far, this is the best oval track I’ve ever seen, better than the oval track at Mt San Antonio College (Mt SAC) near Los Angeles where US amateur track events’ records are always broken. The tartan track looks like this when it is newly applied on the ground!

Plastic seats screwed on the concrete steps of the bleacher.

27 Dec 2008—I received a txt message from Jonel/Bugobugo on Christmas Day inviting me for a “runabout” on this day with a route plan from BHS to MOA area. I immediately accepted his invitation. So, this morning, I prepared for the unexpected just like when I had my “runabouts” for the past two days. I wore my runner’s cap, Maui Jim sunglasses, long-sleeved NIKE performance shirt, NIKE tight shorts, TNF Hydration Backpack, camera, cash, cellphone, and my heavy but most comfortable ASICS Gel-Kinsei 2 shoes with thick PUMA socks. We were four runners—Jonel, Armand, Rico, and I, for today’s “runabout”. Jonel & Armand are “hardcores” and it was Rico’s first long run/”runabout” and it was a way to “baptize” his newly-acquired brand-new GF 305. This “runabout” is also memorable to Rico because the first data in his GF 305 will be entered as his first entry for the “1,000-Km Club”. We stared at 6:23 AM at ROX/BHS and we ran towards Lawton Avenue until we reached the Diosdado Macapagal Avenue. After running for the first 10K, we had our first pit stop at McDonald’s for pancakes & orange juice. As we started to run again, we decided to reach the Cultural Center of the Philippines after running along the seawall of MOA. Running towards MOA and along the seawall was a comforatble pace for us as we met so many people who were jogging, walking, and sitting along the seawall and at the park. We reached and ran the ramp of the Film Academy Theater, passed infront of the Sofitel Hotel (former Philippine Plaza Hotel) and Folk Arts Theater. We stopped at the Jollibee near the CCP to relieved our bladders and drink water. As I was adding more water to my hydration pack, one of the waitresses made a friendly comment about my perspiration dripping on top of the table where I placed my hydration pack. I told her that we are passing through as we started our run from The Fort and we are still be going back to the the said place by running. The waitress was surprised and amazed. I guess, she was thinking that we were “crazy”. From Jollibee, we walked to a park across the CCP and had some photo-ops. After the photo-ops, another “decision” has to be made—are we going back to BHS from this place or go all the way to Luneta first before going back? Unanimously, we have to reach Luneta! Still running at a slow pace, we ran along the seawall and I was trying to see the water if it was clean and free from wastes like plastics, papers, and styrofoams. I did not see any waste on the water but the water was too dark and I was surprised to see a lot of people swimming along the rocky shore of Manila Bay. Some of the people were fishing using the traditional “hook & line” and others were there with their family and friends enjoying the sight and smell of Manila Bay. While approaching the US Embassy, I was dismayed to see a lot of wastes along the small portion of seashore of Manila Bay near the US Embassy compound. I wonder why we have to wait for a decision and ruling from the Supreme Court to force the Government to clean the shores and the water quality of Manila Bay. In my opinion, an efficient waste management system along the seawall or park along the Manila Bay would solve the clean sight of the seawater by placing appropriate trash bins along the seawall; employing efficient “sweepers” who make their rounds every 30 minutes to one hour; a regular garbage truck to pick-up accumulated trash bags; an a disciplined populace (this is the hardest thing to satisfy!). The quality of water along the Manila Bay is another problem to deal with which needs a complete overhaul of our “old” and “ancient” sewerage and drainage system for the whole Metro Manila. It should ne noted that all our wastes and drainage end up to the Manila Bay! As we reached the “KM 0” mark, another decision has to be made again!—Are we going to run back to BHS or take a taxi ride? After some photo-ops at Km 0 and at the Rizal Monument, the decision had been made—what else?…run along Roxas Blvd towards Buendia/Gil Puyat. And we run and run until we reached Ayala Avenue. We had a brief pit stop for “taho” at corner Gil Puyat & Ayala Avenues near the RCBC. After the “taho” stop, we walked towards the nearest 7-11 Store and replenished our hydration bladder and bottles with water. We run again along Ayala Ave crossing EDSA without going through the pedestrian overpass. It was only while running along the McKinley Road that I realized that the road was an uphill towards The Fort area. It was almost 11:00 AM when we entered the territory of The Fort. We ended our run at the usual Start/Finish Area of road races at the Fort. All of us enjoyed the run and we ended doing our stretching exercises. My GF 305 registered a distance of 28.4 kilometers with a running time of 3:22 hours. My thanks for the company of Jonel, Armand, and Rico. They will be surprised to know from this post that this run was my third day of “runabout” since Christmas Day. Guys, you are all certified “hardcores”!

At the park near the CCP (Rico, Armand, BR & Jonel/Bugobugo)

This is the only part of Manila Bay along Roxas Blvd where I saw a beach sand with lots of trash! Look at those people swimming!

At KM 0, where all the kilometer posts in the country are based from. We are at the center of the country!

Infront of the Rizal Monument in Luneta Park (Jonel, BR, Rico & Armand)

Our “pit stop” for “taho” at the RCBC Building

Our next “runabout” will be a run along the EDSA—from Roxas Blvd to Monumento (Caloocan) and back. It is the fault of Rico for asking from Jonel the exact distance of the whole EDSA. The “hardcores” will measure the distance/length of EDSA through our GF 305s. This is the “hardcores’” way of celebrating a prosperous new running year of 2009. If you think you are “crazy” in running and interested to join, contact Jonel/Bugobugo for the details. The date is still “secret” for security purposes. Do you want to join?

100 Days: One Friday Evening Workout

On December 26, 2008 By kingofpotsIn Half-Marathon, Insights, Jogging, Running3 Comments

7:03 PM 19 December 2008 @ ULTRA Oval Track

Yes, on this day (26 Dec 08), you have 100 days before the Inaugural Bataan Death March 102K Ultramarathon Race!

I attended the Friday session of our “speed” training, barely two days before last Sunday’s Patakbo sa Kabundukan. After the usual warm-up easy run around the oval track for four laps and almost 40-minute stretching and drill runs supervised by Coach Salazar, we had a 5-minute rest for water break and personal necessities.

All the participants in the “speed” training were surprised to hear from Coach Espejo what we had to do. We were told to run 75% of the distance we had to run for the Sunday’s race with our best effort or race pace. The rest of the students did not have any race to participate for the coming Sunday but they opted to run 75% for an imaginary 10K race. Since I was scheduled to participate in the Patakbo Sa Kabundukan’s 21K Run, I had to run 15.75K with my best effort.

According to Coach Espejo, the reason why we had to this kind of speed training two days before race day was to simulate what the body would do and expect during race day. However, he advised us to follow it up with another 30-minute active recovery run on the day before the race at 70% effort.

On that Friday evening workout, I ended doing 16.25K with an average pace of 4:45 mins/km for the 1st 10 kilometers and slowed down to an average of 5:00 mins/km for the next 5 kilometers and later picked up my pace on the last kilometer at 4:50 mins/km. Overall, I had an average pace of 4:54 mins/km. The speed run training culminated with a one lap walking and stretching exercises.

After this Friday evening workout, I realized that my “speed endurance” was only good for 10 kilometers. I was not surprised about my assessment on my endurance because after I finished the MILO National Finals Marathon, my training were geared towards two successive 10K road races and most of my runs were active recovery runs after the Marathon Race and I never had any running workout for a distance more than 10 kilometers.

After assessing my endurance capability with the said speed workout, I formulated my race strategy for the Sunday’s 21K run—I had to slow down with my average pace on the 1st 5K and slowly increasing the pace on the 6th to 11thK, and race on my best up to 110% effort for the last 10 kilometers. If not for those jeepneys, tricycles, & garbage trucks along the route and lack of road marshalls, I could had made a better time on my last 10 kilometers. I experienced my first “negative split” in a half-marathon distance in this road race.

So, one of the “secrets” in our speed training is already out for other competitive runners to try and follow—run 75% of the race distance you have to compete two days before race day with your best effort (100%) and follow it up with a 30-minute active recovery run at your 70% effort a day before race day. This should be done if the road race for Sunday is a half-marathon and lesser distance road runs.

My 2009 Pasig River Marathon Training Started Last 01 Dec ’08

On December 24, 2008 By kingofpotsIn Insights, Jogging, Marathon Race, Running3 Comments

On the following day, Monday, after I finished the MILO National Finals last 30 November 2008 with a time of 3:48:42 hours, I was back at the ULTRA Oval Track doing my active recovery run for 30 minutes. It was on this slow recovery run where I thought of seriously preparing for the Bataan Death March 102K Ultramarathon Race which will be held on April 5, 2009. Henceforth, all my weekend races and marathon race/s before the ultramarathon race will be a part of my training.

So, while the rest were tapering for their Singapore Marathon and later recovering and resting after the said race, I, together with the Hardcores and Team Bald Runner were already preparing for our next marathon race. And out from nowhere, I received a text message from the race organizer of the Philippine Marathon for Pasig River stating that the race will be held on March 8, 2009.

As part of my training for the March 8 Marathon and 102K Ultramarathon, the Hardcore Group (HG), Team Bald Runner, and participants in the 102K Ultramarathon will conduct a “50K practice run” along the route of the Bataan Death March on 23 February 2009.

For the past weeks, I’ve been running a total of 70-90 kilometers every week; going to the gym at least twice a week to strengthen my core & upper body muscles; and attending the “speed” lesson/training at the ULTRA Oval Track three times a week. For this week, I should be able to reach a total of 90-100 kilometers and for the month of January, I should be hitting 110+ kilometers per week already.

Race Goal for Philippine Marathon for Pasig River: 3:30:00-3:45:00 hours

How will I prepare for it? The following are the ingredients of my preparation every week:

2—Long Steady Distance Runs

2—Speed Runs

1—Tempo Run

1—Speed Drills/Pylometrics

1—Active Recovery Run

8—Hours of Sleep Every Night

1—Massage Session

1-2—Gym Workout Sessions

Lots of “Double” runs for the day, and

Lots of Positive Attitude and Discipline

Merry Christmas and Happy New Year To Everybody!!!

The Worst Road Race Of The Year…

On December 23, 2008 By kingofpotsIn Races, Running2 Comments

….Is the “Patakbo Sa Kabundukan” held in Montalban, Rizal last Sunday, 21 December 2008

But I Improved My Time by 3:15 minutes for the 21K distance from my last 2008 Adidas KOTR 21K Run’s fnish time.

From the Race Bib, to the Emcee, up to almost everything, the race was poorly planned, prepared and implemented. The distance for the 21K was accurate with at least 400 meters in excess as registered in my GF 305. I can safely call this road race as the “Askal Run” but the presence of the Hardcores/Team Bald Runner made this race as a road run to evaluate and assess their “speed” training at the ULTRA Oval Track for the past weeks. All the members of the Team Bald Runner, to include the elite runners, performed better and improved their finish times. I finished with a time of 1:45:40 hours.

Details and pictures will be posted soon!

Pictures @ The “Boodle Fight”

On December 18, 2008 By kingofpotsIn Pictures, Running12 Comments

The following are the pictures taken in last night’s “Boodle Fight” with Team Bald Runner and other runners. For more description of the said event, please read Bugobugo’s latest post:

Cris Sabal and the rest of our elite athletes prepared for the proper arrangement/presentation of the food.

Lester, in addition to the food he brought, he took the initiative to bring sardines and a can opener for the activity.

After Philip delivered his brief Prayer Before Meals, I made the command to start the “Boodle Fight”!

“Boodle Fight” is really a fight for the food infront of you!

These guys are not only “hardcore” in running but also “hardcore” in eating!

Lester, one of the sponsors of Team Bald Runner, receiving his gifts. Lester also handed me lots of “gifts” for the elite runners of Team Bald Runner. Thanks, Lester!

Philip as he received his share from the Team Bald Runner

Coach Rio, our special guest, received some gifts, too!

Coach Rio’s Team & Coaches also received a Wall Calendar

Philip aka Foreign Runner donated his ASICS Gel-Kayano 13. Philip, sorry for the camera!

Mesh donated her slightly used Newton’s Distance Racer; two pairs of Mizuno Shoes; and five (5) finisher’s singlets/t-shirts

Mesh aka My Iron Shoes was awarded her “1,000-Km Club” Finisher’s T-shirt. She completed the distance while running the Standard Chartered Singapore Marathon. Congratulations, Mesh!

Jay aka Prometheus Cometh, who arrived later after spending Wedding Anniversary with his wife.

Invitation To A “Boodle Fight”

On December 16, 2008December 16, 2008 By kingofpotsIn Insights, Running1 Comment

The Bald Runner is inviting the Hardcore Group, “Speed” Training Students, incoming and members of Team Bald Runner to a “Boodle Fight” as a simple Christmas Party for novice and competitive runners. The activity will be held at 7:00 PM tomorrow, Wednesday, 17 December 2008 at the vicinity of ULTRA/Philsports Oval Track.

To the other runners, if you have time, you can drop by the venue of the activity and join us with the elite runners of Team Bald Runner. If you have not joined a “boodle fight”, this will be a nice experience for you!

This is a simple “pot luck” party and you can bring your share from steam rice to any viand and dessert. Bottled water, Gatorade, Propel and canned soft drinks will be accepted. No beer or liqour, please!

See you! Merry Christmas & Happy New Year!

Christmas Party With The Fort Striders

On December 16, 2008 By kingofpotsIn Insights, Pictures, Running1 Comment

When I am Not Running, I Must Be Talking to the Running Clubs & Groups!!!

After finishing the MILO National Finals Marathon at Luneta Park, I was approached by one of the officers of the Fort Striders Club, Inc and he invited me to their booth. The members were so kind enough to offer me drinks and sandwich which I accepted. During our conversation, Col Mandar (Ret), one of the founding fathers of the club, asked me if I could be their guest of honor and speaker for their Christmas Party and I immediately accepted their invitation. Last week, while I was running along the BHS loop, the Fort Striders runners called my attention and they handed me their official letter of invitation with the attached program of the party.

So, last Friday evening, 12 December, I attended their Christmas party which I was informed to be their fifth Christmas Party since they started holding such activity. The party was held at the Max’s Restaurant at the Starmall and scheduled to start at 6:30 PM. Through my knowledge and observation, this running club was created when the Global City/The Fort established its road network and the first few buildings had their occupants. I knew also that most of the members then were active officers and enlisted men of the Philippine Army and the Philippine Air Force. I am glad that most of the members now are still the same soldiers whom I personally knew and the members of their family. These soldiers were my runners when I led them as the Battalion Commander during the conduct of the AFP Battalion Run Competition (a group of 317 officers & men running in a battalion formation, in perfect alignment, running uniform, running in cadence with the proper chanting, from UP Balara to Camp Aguinaldo, a 7.5K distance) as we won the Championship in 1999. The Philippine Army won again in 2001 where I was the Team Manager and Coach. Unfortunately, this running competition event among the Major Services of the AFP, to include GHQ & PNP, as part of the AFP Anniversary every December, was scrapped in 2002. I will make a separate post about this event in the coming days.

Having arrived early for the party, at least 30 minutes, before the scheduled start of the program, I was able to talk to the members who arrived early, who were mostly retired soldiers. Of course, our topic of conversation was about running—their members finishing the Standard Chartered Singapore Marathon and the incoming races in Metro Manila. At this point, I was introduced to the members who arrived at the venue one at a time. To my surprise, my friend Kim and her husband, Patrick arrived at the party. Little did I know that Kim is an active member and supporter of the club. Kim, Patrick, Captain Espejo and I were seated in one table and we talked more about running in the Philippines. It was an appropriate time to personally convey my congratulations to Kim for successfully finishing the Singapore Marathon. Congratulations again, Kim!

Patrick, Kim, & Capt Espejo during our Dinner

While dinner was being served, the program started with the usual protocol—invocation, singing of the National Anthem, and Opening Remarks by one of the members. The highlights of the program was the awarding of plaques to the members who had supported the successful conduct of their Club’s sponsored & organized road race which was the 4^th OctoberFest Run at the Global City. The President of the Club, Engr Eric Ongkoy also presented the Annual Accomplishments of the Club, their attendance to this year’s road races, and their other outings/activities.

I officially inducted the new set of Officers of the Fort Striders Club

I was kindly introduced briefly by the President of the Club but I guess, the Biodata that I prepared and submitted to one of their members did not reach him. Anyway, I was glad he did not receive my Biodata because simply reading reading it might bore the audience. It was a long biodata! The brief introduction made me decide to have my speech longer!

Ever since I was a Commander, I never read my speeches but I usually compose my message and thoughts while running and try to deliver them extemporaneously to the audience. Delivering a speech is very easy and simple, most especially if the topic is very familiar to my heart and mind. My speech was a brief-collated version of my posts with the Bald Runner’s blog and I hope my readers in the audience were not bored and did not doze. The conclusion of my speech was a challenge to every member of the Fort Striders Club to encourage everybody to run and be the instrument to make the running community grow bigger. Running must be an “end” and “means” towards a healthy and strong nation where every citizen must nurture that Sports is a Source of National Pride.

While delivering my speech…

Received a Plaque of Appreciation from the Club

After my speech, the Club awarded me with a Plaque of Appreciation and it was my cue to also give my donation/support to the club.

What made the Christmas Party more enjoyable and exciting was the activity after my speech. One of the officers of the Club conducted an “auction” of road race/marathon souvenirs bought from Australia and Singapore and the proceeds go to the fund of the Club. A head visor was auctioned at P30.00. A beautiful finisher’s singlet from a Marathon Race in Australia was auctioned at P200.00. Kim O’Connell got one singlet for the price of P300.00 but I was surprised that she donated the brand-new shirt to my Project Donate A Shirt! Thanks, Kim for the gesture of support! A Finisher’s Medal for the 2008 Standard Chartered Singapore Marathon was also auctioned to the members for less than P500.00. There were other items which were auctioned where all the members were interested.

After the auction, I realized that the night was getting late and I asked the officers, members of the Club, Kim and Patrick for me to go ahead of them as I knew they still had some activities to do as part of their Christmas Party.

As I left the place of the party, I got an idea of taking the initiative of “reaching out” to the different running groups and clubs to impart the advocacy of the Bald Runner and also encourage communities to form/organize their respective running clubs or groups.

The year 2009 will be a busy year for the Bald Runner!

Long live and three cheers for the Fort Striders Club, Inc…hep..hep..hurray (3X)!!!

Another 39 Seconds Improvement

On December 14, 2008December 16, 2008 By kingofpotsIn Insights, Races, Running10 Comments

UP ICTUS Centennial 10K Run @ UP Diliman–14 December 2008

I did not run last Thursday and Friday because of the rains and Friday afternoon was supposed to be my scheduled running workout with the Team Bald Runner’s “speed” session but I had to attend to a Christmas Party of the Fort Striders Club, Inc as their Guest of Honor and Speaker. I will post a separate story about this party with a well-established running club in Metro Manila. The rainy situation of Thursday gave me the chance to go back to the gym for the second time this week and another gym workout last Saturday early evening. My gym workout this week was my way of coming back to strengthen my core and upper chest muscles after almost three months of not going to the gym.

Without any running workouts for the past 3 days, I felt I was sluggish since last night after my gym workout. I woke up at 4:15 AM and did my pre-race preparations before proceeding to the UP Campus in Diliman, Quezon City for the UP ICTUS Centennial 10K Run. I arrived at the Assembly Area at 5:20 AM where my staff, Captain Espejo, handed my race bib. After a brief warm-up run and stretching, I could hardly perspire (maybe, because of the cold weather) but it took me two times to pee before I entered the starting area. Before the race started, I saw some of the student-runners of Team Bald Runner’s “speed” training and I knew this road race was their “evaluation” run for them to find out if their training is really working.

Maintaining his good reputation of starting his races promptly on the scheduled time for the race to start, Coach Rio fired the starting gun at exacly 6:00 AM for the 10K run. As compared to last week’s 25th RUNNEX 10K run, I started my run slowly making sure not to pass over or slower than my 100% effort (4:51 mins/km pace) and be able to have a “negative” split time for this race.

After running for the first 100 meters and trailing about 20 runners infront of me, the road marshall stationed infront of the Oblation directed us towards the Entrance Gate of the Campus while the rest of the runners ahead of us just continued to follow the road towards Roxas Road, missing the distance of about 200 meters! This incident slowed me down but I kept on my relaxed pace although I was already cursing in my mind why Coach Rio would change the route on the race day which was totally different from the race route published on a paper enclosed with the race packet and the same race route published in his website. Sometimes, it derails the strategy of a runner if a sudden change in the route is implemented few hours before the start of the race. However, this was a minor problem as I kept my pace faster than my 100% effort.

My pictures were all “blurred” because I was too fast for the automatic shutter speed of my digital camera!

I hope PhotoVendo has better pictures of me running this race.

Except for the jeepneys and other vehicles passing along Quirino Road and along the road in-between Palma Hall & College of Education and lots of joggers and slow “walkers” along the Academic Oval Road that slowed down most of the runners, the race was orderly, well-managed, and filled with the required water stations along the race route. Going around the 5K-loop for the second time was never a problem as I could see the students in our “speed” sessions were gaining distance on me and I was happy that they were running faster this time!

As I passed the finish line, I pressed the Stop button of my GF 305 and it registered a time of 48:28 minutes but the distance registered 10.39 kilometers. It is almost one lap of the Oval Track extra distance for the 10K race. Last week’s 10K race had an extra distance of about 240 meters with a finish time of 48:32 minutes with an average pace of 4:44 mins/km. For today’s race, my average pace is 4:39 mins/km. From my computation, I could have finished today’s 10K in 46:45 mins which is an improvement of 39 seconds from my adjusted time in last week’s 25th RUNNEX 10K Run.

A surprise PR finish time of Jonel aka Bugobugo85 for this race! The “speed” sessions really work and produce postive results.

I was surprised to hear the voice of Jonel aka Bugobugo85 on my back as I tried to mingle with the other finishers barely few seconds after passing the finish line. He said that his “speed” program is really working and he personally thanked Captain Ferdie Espejo for his “quantum leap” of improving his finish time for the 10K race. Congratulations, Jonel!

Philip aka Foreign Runner, BR & Capt Ferdie Espejo during the awarding of the “1,000-Km Club” Finisher’s T-Shirt

Philip aka The Foreign Runner, another student of the “speed” session, improved again his finish time and won the Championship Overall Category for the 10K Race. I also awarded him his much-delayed and well-deserved “1,000-Km Club” Finisher’s T-shirt.

I went home happy because of my improvement but I could had been happier if there had been awards for the Age Category which I was hoping to get another podium finish. Well, there are more road races to come!

Hardcore Group/Team Bald Runner Members

Bald Runner with Dingdong “Sergio” Dantes after the 10K Run

“It Seems I am Running Slower”

On December 11, 2008 By kingofpotsIn Insights, Practice Runs, Runners' Training, Running8 Comments

I am on my third week of my “speed” training with the Team Bald Runner and it seems that I feel that I am running slower but after uploading the data from my GF 305, I am surprised that I am getting faster every time I have my running workout!

I have received some comments from the readers of this blog that what I am writing are very “technical” in nature. Well, for a runner to improve his finish time, he or she has to be aware of his time down to the last seconds and also on the precision of distances being run during training as well as in road races. Running is a very technical sport and that is the reason why we compare ourselves with other runners through our finish times within a certain road race distance. The finish time is the “bottomline” in road racing. It is not how much pain you feel during and after the race; it is not the amount of water, bottles of sports drinks and packets of GUs and sports bars you consumed; it is not the number of pounds or kilos you shed off from your weight after running a race; it is not about your running kit and shoes; it is not how many runners you passed by/overtaken during the race or vice-versa; it is not who and how many runner-bloggers you saw before, during, and after the race; it is not about your injuries; it is not about knowing other runners during races; it is not about meeting your running friends; it is not the number of miles/kilometers you run to prepare a road race, and lastly, it is not about those food you ate along the way and those “breakfast” after the race. Remember, a competitive runner is being judged and evaluated by his finish time in a certain road race distance.

After last Sunday’s 25th RUNNEX Executive Classic 10K Run at the UP Campus, I had my “active recovery” run at the ULTRA Oval Track last Monday morning for 30 minutes with 70% effort where I should be running a pace of at least 6:56 mins/km, almost 7:00 mins/km pace. Instead, I was running comfortably within my 80%-85% effort (5:42 mins/km) and I thought I was running slow!

On Tuesday morning, I arrived very early at the ULTRA for my easy endurance run but I was warned by the Security Guards that the Oval Track was closed for the whole morning because of an official activity in the area. I guess, the President was scheduled to speak to a group of government officials on Anti-Corruption. From the ULTRA Oval Track, I had to go to the Bonifacio High Street/The Fort for my workout. From the BHS loop, I went running along the streets of Global City until I reached McKinley Hill up to the C-5 Highway entrance and went around the roads of the said area before going back to the BHS. I was able to cover a distance of 12 kilometers. I thought I would have an average pace of 6:30 mins/km for the said run considering the terrain of Global City and McKinley Hill. But I was surprised to see the data from my GF 305 that I ran an average pace of 5:54 mins/km which is within my 80-85% effort.

On Tuesday evening during our “speed” session at the ULTRA, my “speed-group” was directd by Coach Ferdie Espejo to run a “pyramid” interval run consisting of running 3K-2K-1K-2K-3K, with a recovery jog/walk of 1 -1:30 minutes in between distances. We were asked to run within our 80-85% effort. The result was that our group had an average pace within our 90% effort and higher for the whole “pyramid” workout and we were still smiling after the workout!

Last Wednesday evening during our “speed” session again at the ULTRA, my “speed-group” was directed to run 5 X 400 meters within our 100% effort with 1:30 minutes as recovery jog/walk but it turned out to be enough time for us for our “water breaks” and brief runs to the CR. The average pace of our group was faster than our pegged “speed limit” and went beyond and faster than our 110% effort. We were running an average time of 1:40 minutes per lap! After finishing such interval run and resting for 5 minutes, we had to do another 30-minute run within our 80-85% effort but we finished with an average effort of 90-95%.

I really appreciate what the coaches of Team Bald Runner are doing to the participants of this “speed” training. The coaches are exposing us to our lactate threshold through our interval runs and at the same time improving our endurance capability with those endurance runs with our 80-85% effort. As a result, all of us are improving in our finish times and our bodies are slowly adapting to our endurance limits in every speed session. I told Coach Ferdie Espejo about my “feeling” of running slower but such feeling is contrary to what the numbers say—a faster time results on my GF 305. He was laughing as he asked me and my “speed-group” to have another “diagnostic test” by next week.

My classmates at the “speed” sessions are just silent but they are smiling and happy from the results they are getting from their speed workouts. I know from their smiling faces and remarks that running, afterall, is fun!

Yes, running as a competitive sports is very technical…and it is fun!

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