Running Shoes Mileage

On By kingofpotsIn Jogging, Running, Running Shoes9 Comments

According to a former elite runner and now a coach of famous US elite runners, a runner should change his/her shoes every 500 miles or 800 kilometers of distance covered. If a runner exceeds this distance, he/she is inviting injury that could stop or completely destroy one’s training schedule to a particular running event.

Sometimes, it is very hard for us to decide to buy a new running shoes even if the physical appearance of the “old” shoe is still almost new. But one should think that it is better to prevent oneself from being injured instead of paying more in order to cure one’s injury. “An ounce of prevention is better than a pound of cure”. Spending 4-8 Thousand Pesos of a brand-new running shoes is better and cheaper than being cured by medicines, physical therapists, or surgery.

I am sure your old shoes will still be useful if you give them to your household helpers and their families or better yet donate them to my project—Donate-A-Shoe. Those runners who can not afford to buy a brand new running shoes will be happy to receive them.

My ASICS Gel-Cumulus 8 is about to be separated from me soon which I bought last December 2006 at Phidippides Running Store in Encino, California. I used this shoes for 4 months in preparation for the 2008 Pasig River Marathon last February 2008 and was able to finish the said marathon with this shoes to include half-marathon, 15K and 10K races. This shoes had done a splendid job and still looks very new. Whoever will get this shoes (with my signature on the insoles) will be happy to own one of the “Bald Runner’s Running Shoes”.

2008 Los Angeles Triathlon

On By kingofpotsIn Insights, Pictures, Races, Running2 Comments

Little did I know that the yearly LA Triathlon is held every first Sunday after Labor Day in the US and I’ve known it from the LA Times a day before its scheduled date. Since the bike route and the running turn-around point are just 10-minute walk from the house, I asked my son if he wants to see & watch the triathletes. Well, he said, yes, and we had to wake up at 7:00 AM of Sunday and walked all the way to the Walt Disney Concert Hall at Grand Boulevard.

While walking up along Beverly Boulevard towards the corner of Hope and Grand Blvds, we could see already the first triathlete approaching us on the bike/cycling event and followed by another one with a distance of at least 100 meters in between them. And one by one, the Professionals and Elite triathletes passed the corner of Grand Boulevard towards the finish area which was the Staples Center, a distance of 1.5 miles from where we were standing. Continue reading “2008 Los Angeles Triathlon” →

Mt Wilson Trail Hike: Part 2

On By kingofpotsIn Insights, Pictures, Runners' Training, RunningLeave a comment

My daughter, Jovelle, wanted also to experience the trek to the peak of Mt Wilson by hiking its trail and she invited me, John and her friend Bryan. We started our hike from Mira Monte Street in Sierra Madre, California at 8:00 AM yesterday (Saturday). The pace of our hike was a moderate one where we had our rest halfway of the trail at the Orchard Camp. My son and I were thinking that our hike towards the mountain will be up to this point (Orchard Camp) and go back to where we started as we did not bring enough food/energy bars and GUs. We only brought provisions for water through our Camelbak Hydration Systems. However, my daughter decided and insisted to experience what it takes to reach the peak of Mt Wilson and warned her that we don’t have enough provisions for food along the way. Continue reading “Mt Wilson Trail Hike: Part 2” →

Ryan Hall & 1st Big Bear Marathon

On By kingofpotsIn Insights, Races, Running4 Comments

Two weeks before the Men’s Olympic Marathon, I told my family that I am planning to run the Inaugural Big Bear Marathon in Big Bear City, California which is 1 1/2 hours car ride from Los Angeles. The marathon race is scheduled tomorrow, 06 September 2008. They asked me why I am going to run another marathon again two weeks after my Bulldog 50K Ultra TRail Run. I told them that there is one condition if I am really determined to actually run the said marathon.

I told them that if Ryan Hall will win any Olympic Medal in the Men’s Marathon, by all means, I have to register and join the Big Bear Marathon and have a chance to talk and have a picture with Ryan Hall. And they are duty-bound to bring me to Big Bear City a day before the Marathon Race and spend overnight in the said mountain city. All of them laughed at me and they told me that I am really crazy! I told them that a picture of the Bald Runner with Ryan Hall posted in the blog will be something nice for my readers. Yup! I am really crazy! Continue reading “Ryan Hall & 1st Big Bear Marathon” →

Tempo Run (Sep 08-1) & Gym Workout

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

5:42 PM 03 September 2008 (1st Tempo Run For The Month)

I did a tempo run around the streets in the neighborhood where one loop of my pre-designated course has a distance of 2.73 kilometers. I did the 1st loop at an easy pace, averaging at 6:23 minutes per kilometer with a lap time of 17:28 minutes. For the 2nd and 3rd loop, I increased my pace with an average of 5:21 minutes per kilometer with a finish time of 29:24 minutes. I reduced my pace on the 4th & last loop with an average of 6:02 minutes per kilometer, finishing in 16:30 minutes. I ended my running workout with an additional 410 meters with a fast average pace of 4:48 minutes per kilometer.

I was able to run a total timed distance of 10.94 kilometers with a total time of 1:03:22 hours.

At 7:45 PM, my son and I went to Gold’s Gym for a 1 1/2-hour workout. I did core-strengthening exercises using the different abs and back muscle machines inside the gym. I was not able to count how many sets of 100 repetitions of abs exercises and back muscle extension exercises I did during the duration of our stay in the gym. I did some leg strengthening exercises for the knees and hamstrings with the Zero Machines before ending my workout.

Variations Of Marathon Long Runs

On By kingofpotsIn Insights, Jogging, Marathon Race, Practice Runs, Runners' Training, Running4 Comments

In the October 2008 issue of The Running Times Magazine (page 18), an article was written by Greg Mcmillan presenting to the readers the variations of specialized long runs a runner has to incorporate in his/her marathon training. A runner can adopt one variation or combine all the variations to come up with with a faster time in finishing a marathon. The following are the variations of your long runs:

1) LONG AND STEADY—This is the Arthur Lydiard’s method of a long, steady run. Lydiard recommends running for 2-3 1/2 hours at an easy and steady pace (over a hilly route) or for a distance up to 20 to 26 miles in order for the mind and body to develop the endurance needed to withstand your running workouts to pursue your marathon training plan. Continue reading “Variations Of Marathon Long Runs” →

Mt Wilson’s Trail Hike & Run

On By kingofpotsIn Insights, Jogging, Pictures, Running, Trail Running5 Comments

10:20 AM 01 September 2008 at the Mt Wilson’s Trail

Being the US Labor Day on this day and “no-work” day, my son just thought of asking me if I want to go on trail hiking at The San Gabriel Mountains of Los Angeles. I said, “Yes” and we were out of the house at 9:45 AM with our trail running kit, energy bars & GUs, and our respective Camelbaks.

We took the I-210 and went to the direction of Pasadena, exited at Baldwin Street and went North towards the town of Sierra Made, California. We parked our car at Mira Monte Street fronting the Mt Wilson Trail Park.

At exactly 10:20 AM, we started our trail hike at an asphalted road that exits from Mira Monte Street and to a narrow dirt trail road towards the peak of Mt Wilson with the general direction going North. As we entered the dirt trail, we started to meet hikers who were just going down from the trail. The trail starts at an elevation of 970 feet and the peak of the mountain reaches to an altitude of 5,650 feet. The altitude of the mountain is higher than the altitude of PMA in Fort Del Pilar, Baguio City which is 5,000 ft. Continue reading “Mt Wilson’s Trail Hike & Run” →

Motivation On Running

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

The following excerpt was taken from the book, 50/50: Secrets I Learned Running 50 Marathons in 50 Days–and How You Too Can Achieve Super Endurance! by Dean Karnazes on page 156:

“The key to keeping your passion for running strong over the long haul is to ensure that it remains a journey and never becomes a routine. Lots of runners, myself included, use running to test and redefine various physical and mental limits, which brings endless fulfillment. Others pursue intellectual development through running, learning ever more about the art and science of effective running, how nutrition affects performance, and so forth. The possibilities are endless. The only wrong to move is to miss out on all of them and make running something it’s not: boring. Because the simple act of putting one foot infront of the other and moving forward at an accelerated rate can be one of life’s greatest–and simplest–pleasures”

BR’s Recipe: Tofu With Bok Choy

On By kingofpotsIn Pictures, Running2 Comments

Ingredients:

Cooking Oil                          Soy Sauce

Garlic                                    Tofu (Cut in Bite pieces)

Onions                                  Bok Choy (Small Pechay)

Oyster Sauce                         Green Onions

Instructions:

1. Heat up Wok with Cooking Oil

2. Place garlic and cook until brown

3. Cook Onions

4. Place and Mix Tofu with Garlic & Onions & Green Onions Continue reading “BR’s Recipe: Tofu With Bok Choy” →

Birthday Run

On By kingofpotsIn Jogging, Runners' Training, Running2 Comments

11:00 AM 31 August 2008 at Silverlake Water Reservoir

My son, John, invited me for a noon run to celebrate his birthday on this day. So, we went to the Silverlake Water Reservoir and did a 10K run at noontime with temperature in the mid-90s.

One round of the reservoir registered a distance of 3.5 kilometers in my GF 305. We did three (3) rounds and we had a very fast pace on our first and last rounds with 5:00-5:30-minute per km pace. It was an “inverted” tempo run!

Yes, Father and Son are both Crazy!!!