Silverlake Reservoir is a good 10-minute ride from my place and I had a run with my daughter after dinner. My daughter, Jovelle, had been running a lot in preparation for the Los Angeles Marathon on Monday. We started our run at 8:30PM with a prevailing temperature of about 64 degrees Fahrenheit. It was cold basing from my running weather standards in the Philippines but it was a nice weather for a run.
My warm-up run was about one kilometer with a pace of 6:30 minutes per kilometer and later increased my pace. I did not have any stretching anymore before I steadily increased my pace during the run. There were a few people along the running route and I only count about three people who are running and the rest of about four couples were walking with their dogs. There are portions of the route that are not lighted but the lights from the street posts would illuminate a portion of the running area.
Because of the nice and ideal weather for running, I started to sweat after running two loops of the route, which is equivalent to 7 kilometers. But once I perspired, it was a continous perspiration mixed with the cold air around. How I wished I could run some more but I did not want that my daughter would be waiting for me while her sweat and wet running attire would dry up.
I did four loops which registered in my GF 305 with a distance of 14 kilometers. I had a time of 1:23:45 hours. It was a slow run but I am happy that I could easily increase my pace during the run. I did some “fartleks” along the route as 3/4 of the whole loop is a dirt road. However, due to my slow warm-up run at the start and a slow cool-down run before I stopped the run, I was able to register an average pace of 6:00 minutes per kilometer. After the run, I did some stretching and waited for my daughter who did 3 loops for her running workout. I hope to have two more runs as my active recovery runs with a duration of 30 minutes each workout before the Los Angeles Marathon.
Running with a cold weather situation is a good activity to end the day.
These are the things that I do whenever I am on vacation/break in Los Angeles, California. Shopping will come later. Ha!Ha!Ha!
On my first day in the City of Los Angeles, the first thing that I did was to visit the “Barnes & Noble” Bookstore. From our place, such bookstore is located at Americana Shopping Complex at Brand St, Glendale, California. I bought two books on running, namely: “What I Talk About When I Talk About Running” by Haruki Murakami and “Daniel’s Running Formula” by Jack Daniels, PhD. I bought another book about Website Creation and Design.
Murakami's BookThis Guy Is Fast In Marathon At His Age of 57
VO2Max; VDOT; Lactate Threshold & Altitude Training Book
I finished reading Murakami’s book in two days with some breaks in between. After reading the book, I conclude that I could write a book about running, too! He wrote the book when he was 57 years old and I just turned 57 years old last Sunday. Hmmm, I think this is a good idea!
On my second day, I watched the movie “Angels & Demons” at the Americana Cinemas and then ate at Red Robbin with their Grilled Chicken Hamburger (It was big!). And later at 6:00 PM, I had a 3-loop run at the Silverlake Reservoir which is equivalent to 10.2 Kms (one loop is 3.4 kms). Before my run, I dropped by the Hydration Station of Joe Matias aka The Running Shoe Guru and owner of the A Runners Circle (ARC) Store at the park within the Lake and we had a lengthy conversation. It was a chance to personally thank him for the Balikbayan Box with donated used shoes he sent to me to the Philippines.
Hydration Station & Joe Matias aka The Running Shoe Guru/ARCRunners I Met Along The Road Would Smile At My Team BR Shirt
I did also some cooking! Have you tasted and tried a Sinigang Beef with Broccoli? Well, I cooked it. It tastes good according to my kids! Nothing was left from this particular food that I cooked for dinner! Next time, I’ll post the pictures of the food I prepare during my cooking adventures!
This morning, I did another 10-Km run around the Echo Park Lake which I did in 55 minutes. It is a slow to moderate run as I tried to concentrate on the number of strides/steps I make in every minute. I forced myself to run 180 steps per minute or count at least 90 steps every time my left foot strikes the ground. As I was doing this, I observed that I was registering an everage pace within the range of 4:50-5:15 minutes per kilometer. I was able to sustain such stride frequency within the middle 5-km portion of my workout. For a change, it was a nice mantra to be counting 1 up to 90 while running.
Guys, till next post and good luck again to the TNF 100 Solo & Relay runners who are on their way to Clark Freeport today.
This post is not meant to pressure or give jitters to all the solo runners of this weekend’s TNF 100 Clark Sacobia. I just want to inform everybody that TNF 100 Australia which was held last 16-17 May 2009 at the World Heritage Blue Mountain National Park in Leura, Australia (1 1/2 hours from Sydney, Australia) had published its results and feedbacks about the race in their official website. How I wished the TNF 100 Sacobia Website would be as comprehensive as the TNF 100 Australia. Please browse at http://www.thenorthface.com.au/100/ for the profile of runners, results, race information, and gallery of pictures of competitors.
In last week’s TNF Australia results, the Solo Men’s 100K Run was won by Andrew Lee with a time of 10:20:51 hours, breaking the a new record by 2 minutes from Andrew Komar’s time last year. In the Solo Ladies’ 100K Run, Julie Quinn finished the race in 12:13:45 hours, setting a new record time by shaving 32 minutes from last year’s time of Heather Logie.
Dean Karnazes finished the Solo Men’s 100K Run in 14:42:56 hours and ranked #39 for the top overall category after arriving in Australia on Friday night before the race started on Saturday morning.
There were 333 runners in the Solo 100K Run and 31 teams in the relay run. Out of the 333 runners, there are no reports in the website on the number of DNF runners, however, in the “General Discussion” page, there were comments from solo 100K runners who did not finish the race.
To all the TNF 100 Sacobia Solo and Relay Runners, good luck and wishing you all the best!!!
My best wishes and prayers will also go to the members of the Elite Team Bald Runner Solo Runners and Team Relay!!!
To These Hardcore Runners (With Me), Good Luck & Best Wishes!!!
The following “Angels Wearing Running Shoes” had been consistently supporting my “projects” by donating their “old shoes” and their road race “finisher’s t-shirts”. Again, I am featuring them in this blog to acknowledge their effort of “bringing back” something to the sports they love by benefitting the less-fortunate members of the running community. Almost 60 pairs of donated used shoes are awaiting to be distributed for the MILO Manila Eliminations on July 9, 2009 as I wanted these shoes to be distributed at the Luneta Park with a wider cross-section of recipient-runners coming from the neighboring provinces of Metro Manila.
Moreover, the donated “finisher’s t-shirts” had been packed and ready to be sent to the Gawad Kalinga Communities of Laoag City and some municipalities of Cagayan Province.
To all the “Angels Wearing Running Shoes”, thank you very much!
Jody Jacinto of Team BR-Professional Group Donated Four (4) Pairs of ShoesUltrarunners Ronnie aka RunnerForChrist & Dennis Enriquez Donated "Used" Finisher's T-ShirtsUltrarunner Enrico Tocol of Hardcore/Power Runner Group Donated A Shoes and Finisher's T-Shirts
Jayson, one of the latest recipients of the “1,000-Km Club” Finisher’s T-Shirt, also donated one (1) pair of his “used” running shoes.
Jinoe Gavan and the people of takbo.ph endorsed me as the Special Guest in the conduct of the Aboitiz Transport System (ATS) 2009 Fun Run which was held at the La Mesa Eco Park last Saturday morning, starting at 6:00 AM of 16 May 2009. After phone calls and exchanges of SMS and e-mail messages, my attendance in the said activity was set through the invitation of Jerome Sese, the HR supervisor of Aboitiz Transport System. I consider that I was a Special Guest of the activity since I was the only one outside the Aboitiz Group who was invited to grace the affair.
Jerome wanted me to speak among the officers, staff, and employees of the Aboitiz Transport System, which is a conglomeration of 3-4 different companies involved in transport, shipping and messenger services, about running and inform/invite them to join the weekly road races in Metro Manila. I was informed also that the HR Group of Aboitiz is conducting such activity as a result of a personnel health audit report among its officers, staff, and employees that shows that most of them have hypertension, arthritis/gout, diabetes, and early signs of overweight. As part of the solution for these illnesses, the HR group deemed it wise to conduct such activity and at the same time provide a “team building” activity for everybody.
Backdrop of the ActivityStart of the 2-Km Fun RunMelvin Pangan, Winner of the 2-Km Run. He is a "Weekend Warrior" In Road RacesThe Other Runner-Finishers
After a short warm-up and stretching exercises, the activity started with a 2-km trail run inside the La Mesa Eco Park. After all the participants finished the fun run, simple breakfast was served consisting of arroz caldo, taho, and fruit juices. Breakfast was followed with a program where the participants were grouped by their respective companies. Cheering and shouting were done by each group through the signal/cue from the Emcee. There was fun and joy among the participants. It was followed by an aerobics/dance exercise led by 3 professional fitness instructors which almost took 30 minutes. This part of the program was very challenging to the participants as most of them sweat it out more than their 2-km fun run.
Cheering Competition Among The Participants30-Minute Dance Exercises Dance Instructors/Instructress Leading the Participants
After the dance exercises, I was called for my part to tell everybody about my advocacy to promote running/walking . I told them briefly on the basics of developing and motivating them to be involved in endurance sports like running and brisk-walking. I advised each company to come up with a core group of runners/walkers and I will visit their respective offices to conduct a more detailed running clinic for FREE as soon as they are prepared. For the meantime, I advised them to visit my blogsite to find out more of the projects I’ve been advocating for the past years. I invited them to join the weekly road races in Metro Manila but I told them to start from the shorter distances first before going to the longer ones. It takes time for their body to develop their endurance in order to finish such races without being prone to any injury.
A Brief Talk About Running & Invitation to Conduct Running Clinics
My talk with the group was very brief but I encouraged them to take care of their health and be an example/model to their family in terms of adhering to an active healthy lifestyle in order to prevent them from being inflicted with the so-called “lifestyle illnesses” due to lack of exercise/physical activity. It was followed with the awarding of the top 3 finishers in the 2-km run where I assisted their officers.
Top 3 Winners of the 2-Km Fun RunGroup Picture With Aboitiz Transport System (ATS)With Melvin Pangan, the Winner of the 2-Km Run
After the last messages from their officers, the activity ended at about 9:30 AM. I had a nice time visiting the La Mesa Eco Park for the first time and walk along its trails and get around the different facilities of the park. I highly recommend to everybody to visit this place and enjoy a nice scenery of a nature’s park.
Thanks Jerome, Melvin and to the Officers of the Aboitiz Transport System (ATS) for inviting me in this activity and for their hospitality.
After breakfast at Jollibee Market! Market! yesterday morning, I awarded the Bald Runner’s “1,000-Km Club” Finisher’s T-Shirt to the following:
Jayson from the NIKE Training GroupUltramarathoner Armand Fernando (Witnessed by Jonel & Ivy)Ultramarathoner Enrico Tocol of Hardcore Group/Power RunnersUltramarathoner Jay Lee C-U of Hardcore Group/Power Runners
Ultramarathoner Jose Mari Javier was also awarded a “1,000-Km Club” Finisher’s T-Shirt but his picture was not taken due to a discharged battery of my camera. I am sorry, Mari, we will have your picture re-taken next time.
Market! Market! 10-Mile Run @ Global City/The Fort (5:32 AM 17 May 2009)
It had been my personal practice to visit or hear mass in the church on the first hours of my birthday but I had this practice advanced few days before my birthday by visiting the Lady of Manaoag at the Manaoag Church last Thursday morning. It was an easy and fast trip after my first experience of using the Subic-Clark-Tarlac Expressway all the way to Tarlac City. The trip took us at least one and half hours faster than my usual trip to Manaoag in the past.
Having done the most important task of thanking the Lord for making me strong, healthy and blessed in my running activities and other undertakings, I had my mind focused this Sunday’s Market! Market! 10-Mile Run as I will consider this race as my Birthday Run.
I arrived at the vicinity of Market! Market! at 4:50AM and I saw that the Starting Area was still without any runners. The impression of what I saw on the physical set-up of the Start/Finish area and the presence of marshals made me believed that the race is orderly and well-planned. Instead of looking around for the hardcore runners and Team Bald Runner-Professional Group members, I started to have my warm-up and stretching before I entered the corral for the 10-Mile runners.
Once I entered the corral, I saw the Hardcores/Team Bald Runner-Professional Group and each of them greeted me Happy Birthday! It was surprising to see that the corral was not fully-packed with runners as compared to other road races at the Global City in the past weeks. I could estimate that there were less than two hundred runners for the 10-mile run and the lesser distance race have more number of runners. After 12 minutes, the race started as scheduled at 5:32 AM and the faster runners were ahead of us after the command “Go” was shouted by the Emcee.
Few Meters From The Starting Line
The race started at the Market! Market! and the route goes to the south direction and runners would turn right at the 26th Avenue and then left turn at 5th Avenue. The runners would proceed to Essensa all the way to Lawton Avenue and turn left at Bayani Road up to the usual C-5 turn-around and then back to the Global City but the runners would run along 5th Avenue going south all the way to the Lexus Car Showroom. The runners would run along the road fronting the British School and turn left at the road fronting the International School and then towards the turn-around near the old Gate 1 of Fort Bonifacio. The runners would trace the road back to Market! Market!
Hardcores In Action (Jan, BR, & Jonel)Back View of the Hardcores
I was running at an average pace of 4:50-5:05 minutes per kilometer from the starting line for about 12 kilometers but I started to slow down on my way to the British School because of fatigue, a slight pain on my right hamstring due to lack of massage for the past weeks and the heat of the sun. It was a big mistake that I’ve never been visiting my masseur for the past three weeks and my leg muscles are getting tighter and firmer. Running the next 3-4 kilometers up to the finish line was very slow despite my efforts to swing my arms and “shuffle” my legs at a faster pace! I could not believe that my average pace for the last 3 kilometers was between 5:25-5:31 minutes per kilometer and I tried my best to finish the race with an average pace of 5:00 minutes per kilometer.
On Our Way Back To Lawton AvenueAt Lawton Avenue towards Global CityWith Ultramarathoner Jonel aka Bugobugo85
As I approached the finish line, the digital clock on top registered a time of 1:20:58 hours and my GF 305 watch registered a time with additional one second. It’s almost 1:21 hours but I am still happy that my average pace was 5:10 minutes per kilometer with an average HR of 156 bpm.
Approaching The Finish LineAfter Passing The Finish Line
This road race was almost perfect. There were lots of water stations with lots of water and water cups. There were lots of road marshals, too who could easily distinguished the 10-mile runners from the lesser-distance runners. It was almost the opposite of what most of the runners experienced in last week’s marathon race in Makati & Taguig Cities. There were lots of directional signs in every turn of the road which every runner could see at a distance but I haven’t seen any kilometer/mile markings along the route. I am sure nobody got lost in this race! But when it comes to the exact measurement of the race distance, it lacked at least 330 meters to make it 10 miles or 16 kilometers.
After changing my wet race outfit, I went back to the Finish Line to look for the Hardcore/Team BR-Professional Group who had some extra more kilometers to run. It was bad luck (sorry, guys) to those who did not run this race because I treated the group with a breakfast at Jollibee. After the breakfast, I awarded the BR’s “1,000-Km Club” to those runners who finished their first 1,000 kilometers from the time they started running. Rico of Power Runners also donated a pair of his running shoes and a number of finisher’s t-shirts. Thanks, Rico!
Guys, this is the 2nd year that I will be missing the TNF 100, however, my spirit will be at the race as the Elite Team Bald Runner will be represented during the said race. Good luck to all the TNF 100 Solo and Relay runners.
As part of the advocacy of the Bald Runner to promote running to everybody, a series of invitations from the different corporate offices in Metro Manila had been attended and running clinics had been conducted to beginners and members of their respective running clubs. The running clinics consist of two parts/sessions—a 1 1/2 to 2-hour lecture in a classroom where the basics, principles and “tips” are presented and discussed to the participants; and the actual practical running & demonstration are done at the ULTRA Oval Track for about another 2 hours.
After a month of regular coordination with Celyn, one of the HP employees and one of the Team Bald Runner-Professional Group members who is a regular runner in our ULTRA Oval Track training, the running clinic was conducted last night, Friday, at the 34th Floor of the Robinson’s Summit Center Building along Ayala Avenue, Makati City with the participation of 25-30 employees of Hewlett-Packard Philippines. As what I usually practice in every running clinic, I immediately start the lecture once I enter the designated venue by asking some basic questions to know the extent of competency and level of running fitness of everybody.
Bald Runner & HP Philippine Runners
The lecture deals with the basics, principles, and “tips” in running; and more of my experiences for the past 30+ years that I’ve been running. I emphasized on the “ways and means” for a runner to be free from any injury; their diet & nutrition; the selection of the correct and appropriate running shoes; and appreciation of the phrase, “listen to your body”.
Group 25-30 Runners From HP Philippines
Sometimes, my lecture would be long and more interesting as I always give examples for every principle involved in training to improve in one’s capability to run faster and stronger.
BR's Advocacy To Promote Running...for FREE
One of my favorite runner-writer-philosopher whom I use as an authority on the “tips” of running is Dr George Sheehan. His past writings and experiences had been considered as “precious and timeless” piece of running advise for everybody. His books had been considered as “collector’s item” for every kind of runner. It is unfortunate that up to this time, I am still looking for those books he had written and published. If he is still alive today, he could be the Number #1 runner-blogger in the world.
Part 1 is a Lecture & Part 2 is a Practical Exercise
Duirng the open forum, I found out that some of the participants had been regular runners in road races in Metro Manila. One of the ladies, finished a Marathon Race but she told me that she learned a lot on new “tips” during the lecture and she will surely remember in order to improve her next Marathon Race. Most of the regular runners in the group had just finished their first half-marathon during the Condura Run.
As I promised to them, the second part of the running clinic will be actual running at the oval track which will be done next Friday. Their footstrike, running form, and strides will be analyzed, assessed and corrected. I encouraged everybody to attend the second part as more technical information will be imparted to all the runners.
Gifts From The HP Runners (Coach Titus, Elaine, BR, Celyn, & Sherwin)
After a brief open forum, a simple closing ceremony was conducted where Celyn, Sherwin and Elaine gave some gifts to me and Coach Titus as simple token for the services we have rendered to the employees of Hewlett-Packard.
To the HP Runners, thanks for the warm reception and interesting questions during the lecture. The Elite Team Bald Runner and Coach Titus will be happy to receive you during your actual practical running application/demonstration this coming Friday.
This question had been asked repeatedly by Ronnie De Lara aka Runner For Christ and Dennis Enriquez when they saw me at the ULTRA Oval Track last Wednesday afternoon for my running workout. They were surprised to learn that I’ve been back to my running workout after finishing the BOTAK 42K Paa-bilisan last Sunday with a 35-minute active recovery run last Monday, a day after finishing the marathon race.
I seriously told them that I placed a lot of patience, hardwork, determination, and discipline into my legs whenever I am preparing for any race. Such answer led in telling them on how I prepared for my first two marathon races in the early 80s. They were surprised to know that I prepared for a marathon race for almost one year by running almost everyday. My daily runs would consist of “doubles”, 10K run in the morning and another 10K run in the late afternoon, with a constant regular pace without any speed run training in the oval track. My long runs during weekends would cover a distance of at least 20 kilometers. Speed runs would be limited to “fartlek” runs in between electric posts along the road or in between kilometer posts. My preparations/training were done when I was assigned in the Ilocos Region and I was able to strengthen my legs and develop aerobic capability of my lungs and heart. During those days, I did not join any road race in Metro Manila in preparation for the marathon event.
I was then in my early 30’s and my marathon finish times were within 3:30-3:40 hours. How I wish I could bring back those times when I was fast in my finish times and my legs have those strength to run everyday. I also told them of my injuries before but I learned from these injuries to appreciate the need of rest/recovery and be able “listen to my body”.
Ronnie, thank your very much for those donated “finisher’s t-shirts” which you gave to me during our meeting. Good luck on your TNF 100 Sacobia.
This is a notice to those runners who registered or adopted the Bald Runner’s “1,000-Km Club” for them to be motivated to pile up their mileage in their running workouts. If you finished the required number of kilometers, you are entitled to receive a “Finisher’s T-Shirt” from no less than the Bald Runner. There is no need to show me proof of completion because I believe that runners are “honest and honorable” people.
After the Market! Market! 10-Mile Run this Sunday, the Bald Runner will be awarding a limited number of “Finisher’s T-Shirts” to runners who completed the said number of kilometers. The T-shirt will be awarded on a “first come, first serve” basis. (Note: Those who have received their first “1,000-Km” Finisher’s T-Shirts are no longer qualified to receive such T-Shirt for finishing their succeeding 1,000-Km runs.)
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