Category: Running

Back At The Libingan

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

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

On By kingofpotsIn Insights, Jogging, Runners' Training, Running4 Comments

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.

Lessons Learned: Market! Market! 5-Mile Run

On By kingofpotsIn Insights, Jogging, Races, RunningLeave a comment

6:00 AM 18 May 2008 @ Market! Market! at The Fort

There were three (3) road races on this day in Metro Manila but I preferred this race because it was longer in distance, I am familiar with the roads, and it’s a day after my 56th Birthday. These are my insights; lessons learned; and things to improve on to improve my running and be able to compete with myself:

1) Road Races Should be Done “Rain or Shine”—It did not matter whether it was raining or not, I was determined to join/participate in this road race. Aside from the fact that this race was longer than the other road race which was held on the same day, I wanted to run in this race because of my familiarity of the course. The rains on the night before the race was not strong enough to cancel the road race and I prepared for my runners kit and other gadgets needed for the race including the charging of the battery for my digital camera. The road was wet and I thought it was slippery. I made sure to use the heaviest among my running shoes which is the ASICS Gel-Kinsei 2 which has better traction from the other ASICS I have. I initially brought with me my runner’s cap to keep my head from the rains during my warm-up runs and planned to remove it once I start to sweat profusely, which I did. Fortunately, there were no rains during the time that I was on the race. If I decided to continue with my run even after finishing the race, I could had been exposed to the strong rains that dropped immediately after I finished the race. Anyway, running with the rain is a nice experience!

2) Wider Roads Means Faster Run—With my past experience in the 2nd Champion 11K Race which was conducted at the Marikina Riverbanks with narrow paved roads, running at The Fort is completely the reverse/opposite .with very wide road to run! Maybe, the big difference from the past road race before this race gave me that faster pace as soon as I hit the wide road from the Starting Line. There was no problem overtaking other runners who were slower in pace because of the enough space to manuever on my sides.

3) Start Fast But Finish Faster—I was confident that I could run faster on the last two kilometers because the distance of this road race was only 8 kilometers. I planned to have a fast pace on the first 4 kilometers and have a faster pace on the last 4 kilometers but I felt I slowed down on the last two kilometers of the race. Although I finished in sub-40 minutes on this race and ended sustaining a faster average pace, I really wanted a better finish time. I felt I was only delivering 80-90% of my maximum effort on this race.

4) More Interval Training—The better way for me to improve my finish time is to introduce (again!) speed on my training. Actually, I’ve been stucked, for the meantime, with my endurance and strengthening workouts with my long slow distance runs, of which I really need before I go into speed plays. The gout that I ‘ve been experiencing for the past days had been giving me some problems and I am trying my best to cure this by avoiding foods high in uric acid/purine. During this road race, I was still in pain with my righ big toe but I managed to run by taking in some “out of the counter” pain killers. But I guess, the best “pain killer” is still running as it seems all the pains on my foot disappear after having my warm-up jogging before the start of the race and moreso, during the actual race. But after resting for an hour or two after the race, the pain on my toe would be most severe again.

5) Learn To Look On My Shoulders—Since my idea in running is not to compete with the other runners but to compete with myself, I really don’t mind other runner’s pace or runners overtaking me. But on the “darker” side of my brain, I would like not to be overtaken by other runners. Being overtaken by runners on the last few meters from the Finish Line and thinking that you are on your fastest pace, your psychological stability and pride is sometimes affected and it slows me down a bit. So, after this race, I should learn to watch and look on my shoulders at least one kilometer from the Finish Line and watch out for other runners who try to outsprint me in the last few meters from the Finish Line. 

Running Form @ Doc Fit 10K Run

On By kingofpotsIn Jogging, Pictures, Races, Running8 Comments

These pictures were taken by my nephew, Lemuel, during the 2008 Doc Fit “Takbo Para Sa Puso” 10K Run on the roads of UP Diliman Campus. Nice pictures, Lemuel. Thanks!

Do I need to raise my knees to have a higher “kick” with my back foot in order to increase the length of my stride? or Do I have to increase the frequency of my short strides and maintain this “shuffling” motion of my legs and be able to protect my knees? These are the basic factors that you have to consider in order to gain more speed—-the length of your stride and the frequency of your strides. However, every runner must be able to protect his knees, most especially for an old runner like me. But in the end, what is important is to follow the natural form/flow of your body when you are running.

Can you spot if I was experiencing pain on my right foot brought about by “gout”?

Gout & Running

On By kingofpotsIn Insights, Jogging, Runners' Training, Running4 Comments

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.

Project Donate A Shoe @ 2008 Doc Fit Run

On By kingofpotsIn Insights, Jogging, Running, Sports ProgramLeave a comment

25 May 2008 @ UP Diliman Campus

After I finished the 2008 Doc Fit 10K Run, I was approached by Councilor Doray Delarmente of Quezon City and she introduced herself to me. I had known beforehand in her blog that she is also a passionate runner and had been very serious in improving her finish time in every road race that she participated. She is also a regular visitor of this blog and writes good comments about my posts. We had a brief conversation and asked her about her father who had been with me in the same office where I was assigned when I was a Captain. After some photo-ops with her, she told me that she is donating some pairs of running shoes to the Project Donate A Shoe. Councilor Doray donated four (4) Nike running shoes. It was nice of her to support this project of mine. Thanks, Councilor Doray! I hope you are now proudly wearing the “ONE” wristband that I gave you.

A guy who just completed the 10K run also approached me at the vicinity of the Project Donate A Shoe booth and gave me two (2) pairs of Adidas running shoes. He introduced himself as Jay who did not want to be known by his complete name and did not want also to have a photo-ops with me. Anyway, he is married and presently working at Banco De Oro at Ayala Branch. In my brief conversation with him, he told me that he found out about this Project from one of the Janitors in their office. The janitor, according to him, runs from Bulacan to Makati City, to their office, on a daily basis and he was a recipient of one of the donated shoes through this Project. Wow! I have to know and meet this janitor and donate more shoes to him! Jay, thank you very much for your support and please proudly wear the “ONE” wristband that I gave you.

At present, a total of 44 pairs of running shoes had been donated from our “kind-hearted” runners; 34 pairs had been distributed to our “less-fortunate” runners and 10 pairs are “on hand” for distribution. Our booth will be available at the Sta Lucia Mall 10-Mile Run on 08 June 2008. For particulars and immediate contact with my staff, please visit/click the “Project Donate A Shoe” Page. 

Retirement Gifts

On By kingofpotsIn Insights, Jogging, Pictures, Running20 Comments

This is a huge frame of my picture and the list of names & signatures of my Officers, Men & Civilian Employees at the Headquarters of the 3rd Infantry Division, Philippine Army in Camp Macario Peralta, Jr, Jamindan, Capiz. I really like this as my remembrance from the Command where I led for One Year and Two Months to remind me of those hundreds of miles/kilometers I ran/logged in the mountains of Jamindan, Oval Track of Iloilo City & the white beach of Boracay Island.

This is the blow-up of the framed caricature/painting that my Officers and Men of the 301st Infantry Brigade of the 3rd Infantry Division of the Philippine Army gave me as their gift for my 56th Birthday/Retirement from the active military service. The Brigade is responsible in maintaining peace and security for the entire island of Panay to include Boracay Island which is being commanded by Colonel Renato David, a lawyer and member of PMA Class ’78. This painting depicts my transformation from a cadet of the PMA to my retirement as the Bald Runner, covering a span of 37 years. You can spot the difference.

Pictures @ 2008 Doc Fit Run

On By kingofpotsIn Jogging, Pictures, Races, Running2 Comments

Mark & Wife, who are consistent and regular visitors to this blog. Mark is also a golfer.

Annalene of “Annalene’s Story” who is one of the donors of the Project Donate A Shoe. She was able to influence her family to enjoy running and became regular participants in weekend road races. 

 Marga aka Transition Zero (in red shirt) with Jed & Jenna Segovia; my brother Samie and college classmate who is now a doctor of the Philippine Heart Association, formerly Eva Rimando (on my right)

A pose with Councilor/Doctor Doray Delarmente of Quezon City. She is the only daughter of  PMA Cavalier Delarmente whom I worked with when I was still a Major assigned with the Office of the President. Councilor Doray donated four (4) pairs of running shoes to our Project Donate A Shoe. Thank you very much for your support, Councilor Doray!

Progress Report: 2008 Doc Fit 10K Run

On By kingofpotsIn Insights, Jogging, Pictures, Races, Running10 Comments

6:00-7:00 AM 25 May 2008 @ UP Diliman Campus

I usually wake up at 4:30 AM when a road race starts at 6:00 AM. It takes me at least 30 minutes to shave my head and face; force myself on the toilet bowl; take a bath; drink my hot coffee; eat at least 5 tablespoonful of oatmeal; drink 250 ml can of Ensure; apply Petroleum Jelly on my inner upper legs/crotch & inner parts of my upper arms; brush my teeth, and finally wear my running kit & shoes. At 5:00 AM, I should had left my quarters and proceeding to the venue of the road race.

My staff and I arrived at UP Campus at 5:30 AM and I immediately had my stretching exercises and slow jogging/warm-up run. After 15 minutes, I was already on my way to the Assembly area. I first met “the loonyrunner” who was having his warm-up run infront of the starting line and I told him about my latest trip to Baguio City and my observations on the proliferation of illegal settlers on areas adjacent to Camp John Hay. I had my initial impression on the loony runner, who was wearing an all-black running kit, that he was well-prepared for the road race as he is familiar with the route plus the fact that I was able to see in his eyes his determination to make good in this race.

A pose with MarkFB, my No. 1 visitor & commentator, five minutes before the start of the race.

After talking to the loony runner and as I was about to enter the Assembly Area, I met Mark and told him that I just bought the Sennheiser MPX 70 Sport Headphone which he recommended. I suddenly felt that I needed to take a “leak” before I enter the starting area and I excused myself from Mark. Mark & I entered the area and I immediately saw the “friends & visitors of Bald Runner”–runmd, nolan, passion runner, and officers and men from the Philippine Army. At this time, I saw at the digital clock that we still have two minutes to spare before the start of the race. I positioned myself at the middle of the pack together with the runners from the Philippine Army.

Then suddenly Coach Rio made the countdown and we started the race. The runners from the Philippine Army dashed away from me at a very fast pace while I maintained my slow pace for the first kilometer. The sky was cloudy and there was not much light from the sun and the weather was conducive to a good road race. I still used my sunglasses while running but I did not bother to glance the readings on my GF 305 from the start up to the finish line. The problem with me with the GF 305 when I am running is that I could hardly see the data on my watch while I am running! I need a “reading glass” to have a clear look on the time elapsed on the dial of the watch!

My running form at vicinity Km. 3, infront of the Oblation.

I depended much on “listening to my body” with regards to my pace and speed for this particular road race. My race pace was an even pace as seen from my time splits in every kilometer:

Km 1—5:21 mins              Km 6—5:09 mins

Km 2—5:00 mins              Km 7—4:54 mins

Km 3—4:47 mins              Km 8—5:12 mins

Km 4—5:00 mins              Km 9—5:10 mins

Km 5—5:02 mins              Km 10–4:55 mins

I know that I was having a slow pace and finish time as compared from the previous races I had at the UP Campus but I did not force my body to the extreme. However, I noticed that my heart beat reached up to 179 beats per minutes on my last kilometer without any feeling of hard breathing or dizziness or feeling that I was too tired and spent after the race. I could feel that my regular supplementary weight training and long runs had contributed this feeling of being stronger for endurance running.

My usual “raised arms” pose/picture few meters from the Finish Line.

I consider this race as part of my preparation for the longer distance road races in the future.

To my fellow runners, I hope to see you on June 15th DND-AFP Half-Marathon Race at Camp Aguinaldo.

Another LSD For The Week & Sennheiser PMX 70

On By kingofpotsIn Insights, Jogging, Runners' Training, Running3 Comments

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