D-7 Day: Mizuno Infinity 15K Run

On March 24, 2008 By kingofpotsIn Jogging, Practice Runs, Races, Runners' Training, Running3 Comments

23 March 2008

Happy Easter to Everybody!

I was supposed to spend my Holy Week in Boracay and stay in our Cottage which is located in Station 0 ( I coined the name because our place is way up north of Station 1) together with my “security detail” bringing with me my books, RW Magazines, and my laptop. However, I changed my mind with the thought of preparing for the next road race which is the Mizuno Infinity 15K Run next Sunday within the hills & mountains of Jamindan. I thought that running along the beachfront of Boracay is not productive as my preparation even if I decided to run along the fairways of Fairways & Bluewater Golf Course or even run the hills of Boracay Island. The 2-mile route inside my camp was a better option plus the fact that I could be easily identified in Boracay as one of the tourists there. I am more rested here in the camp than travelling for almost 3 1/2 hours to Boracay by land and my soldiers in Boracay might be concentrating on my security rather than protecting and securing the tourists visiting in the island. And I don’t want this thing to happen.

Building-up my strength and endurance in the hills/mountains of Jamindan was part of my preparation for the Mizuno Run. I want to improve my time in the 15K with the plan to run at an average pace of 4:50-4:58 minutes per kilometer in order to finish the 15K run in 1:15:00 hours or below. Not knowing on the details of the route, I concentrated my training on my hill workouts in order to prepare for the “worst”. If the route of the race will be at The Fort Area, I am confident that I can maintain my pace with those gradual ascending portions in the area.

Having woke up early this morning to attend the Easter Sunday activities at 5:00 AM at the camp & attending the mass after the “Salubong” at the Camp’s Chapel, I opted to have my run late in the afternoon and confident that there will be no rain today. I started my running workout with stretching and later made my warm-up with brisk walking and slow jogging for about 1.6 kilometers along the 2-mile route. I am supposed to have my endurance run which is a regular run with a distance of 10 kilometers but I finally decided to have a “speed play” within the 400-meter distance flat area along the route. I did 5 repetitions of the “400-meter intervals” with 400-meter slow jog in between speed repeats. The following were the data taken from my GF 305 every lap:

#1) Distance—416.33 meters Time—1:47 mins

Average Pace—4:18 mins/km Average Speed—13.9 kms/hr

Maximum Speed—16.4 kms/hr Total Calories—26 cal

Average HR—134 bpm Maximum HR—153 bpm

Total Ascent—6 meters Total Descent—19 meters

#2) Distance—413.16 meters Time—1:44 mins

Average Pace—4:12 mins/km Average Speed—14.3 kms/hr

Maximum Speed—15.6 kms/hr Total Calories—27 cal

Average HR—151 bpm Maximum HR—161 bpm

Total Ascent—7 meters Total Descent—11 meters

#3) Distance—436.97 meters Time—1:38 mins

Average Pace—3:44 mins/km Average Speed—16 kms/hr

Maximum Speed—19.2 kms/hr Total Calories—28 cal

Average HR—148 bpm Maximum HR—163 bpm

Total Ascent—7 meters Total Descent—13 meters

#4) Distance—438.73 meters Time—1:41 mins

Average Pace—3:51 mins/km Average Speed—15.5 kms/hr

Maximum Speed—18.8 kms/hr Total Calories—29 cal

Average HR—152 bpm Maximum HR—164 bpm

Total Ascent—8 meters Total Descent—14 meters

#5) Distance—432.57 meters Time—1:56 mins

Average Pace—4:28 mins/km Average Speed—13.4 kms/hr

Maximum Speed—15.8 kms/hr Total Calories—29 cal

Average HR—151 bpm Maximum HR—159 bpm

Total Ascent—8 meters Total Descent—11 meters

Cool-Down Jogging for 1.2 kilometers (3 X 400 meters) and then had my post-stretching exercises.

Running Shoes—ASICS Gel-1120

Music—Linkin Park/Laura Fygi

Total Distance Covered—6.8 kilometers or 4.25 miles

Black Saturday Run

On March 23, 2008 By kingofpotsIn Jogging, Practice Runs, RunningLeave a comment

22 March 2008 (5:13 PM- 7:15 PM)

There had been no rains in Jamindan for the past 5 days and the weather today is fine and there are no clouds in the sky. I started my run while the sun was about to set and disappear from the ridge of the highest mountain in the camp and stopped my running workout when the moon has risen on the eastern horizon. Checking on my wall calendat, I found out that today/tonight is Full Moon. It was a nice sight seeing the moon beaming its light on some portions of the camp’s streets where the lighted street lights are not yet available. I started to slow down with my pace when the surroundings became dark but I need to finish at least two hours of running for today’s workout.

I am well rested today and I planned to have my running workout this morning but I became lazy to wake up early as planned. I had additional one hour of sleep after I cancelled my morning workout. After breakfast, I acted on administrative papers and read reports coming from my units under me. I also read back issues of RW Magazine and the book written by Alvin & Heidi Toffler, “Revolutionary Wealth”. I also watched some movies from Star Movies-TV Channel and the 2nd Round of the PGA Puerto Rico Golf Tournament at Solar Sports. After one hour sleep after watching the movie, “The Gods Must Be Crazy”, I started to prepare for my afternoon run.

The following were the data taken from my GF 305:

Distance—20.10 kms Time—2:01:22 hrs

Average Pace—6:02 mins/km Average Speed—9.9 km/hr

Maximum Speed—14.8 km/hr Total Calories—1,483 cal

Average HR—148 bpm Maximum HR—161 bpm

Total Ascent—660 meters Total Descent—668 meters

Warm-Up—410 meters Cool-Down—560 meters

Running Shoes—ASICS Gel-1120

Music—Matchbox Twenty & Led Zeppelin’s Mothership.

It was nice to hear “Stairway to Heaven” while I was having my cool-down jogging & brisk walking!

Total Distance Covered—21.07 kms or 13.17 miles

Pictures: Hill Workout @ Jamindan

On March 23, 2008 By kingofpotsIn RunningLeave a comment

At the 300-meter point of the 3.2 km (2-mile run) loop inside the camp, downhill & 200-meter point, uphill.

At the 900-meter point…downhill & 100-meter point from the start…uphill

At 1.1 km point..flat area. The mountain at the background is the highest peak in the camp where our road trails lead.

At 1.5-km point, slight downhill.

At 2.7 km point..160 meters uphill

At 2.9-km point, slightly uphill

Happy Easter!

On March 23, 2008 By kingofpotsIn Insights, RunningLeave a comment

Happy Easter to Everybody!

I hope you enjoyed your trip and vacation. See you at the Mizuno Infinity Run next Sunday!

Holy Thursday Run

On March 22, 2008 By kingofpotsIn Jogging, Practice Runs, Running2 Comments

20 March 2008 (6:48-8:00 AM)

I woke up early in the morning and I started to prepare for my running workout at 6:00 AM. After 20 minutes of stretching and slow jog for about 400 meters to warm-up, I started my run around the camp along the 2-mile route that I have measured. I planned to have a one hour run and just maintained a pace that I felt I was comfortable. I concentrated on my running form along the ascending portions of the route and made some “hill bounding” exercises. I consider this run as one of my endurance/strengthening runs in preparation for my next road race.

There are three ascending portions of the route which cover the first mile and the rest is a flat distance of about 800 meters and the remaining are descending portions. The 2-mile course inside the camp is very challenging, most especially with the 1st mile.

I was able to cover a distance of 12.21 kilometers or 7.63 miles for this morning’s running workout. The following were the data taken from my GF 305:

Distance—12.21 kms Time—1:09:04 hrs

Average Pace—5:39 mins/km Average Speed—10.6 km/hr

Maximum Speed—15.1 kms/hr Total Calories—897 cal

Average HR—157 bpm Maximum HR—168 bpm

Total Ascent—333 meters Total Descent—339 meters

Running Shoes—ASICS Gel-1120

Music—ABBA (In memory of Ola Brunkert, drummer of the group who died last 16 March 2008 in his home in Arta, Mallorca Island, Spain)

20 March 2008 (5:07-6:35 PM)

In the afternoon, after watching TV and reading the newspapers, I prepared for another running workout with the plan to reach the highest peak within the camp where the rest of the mountail trail/road would lead. It was an easy and slow run with the objective of not stopping along the ascending portions of the route. I did not stop along the route and just kept maintaining my slow pace. I was able to reach the end of the roads inside the camp. I was not able to experience any problems with my breathing and heart rate.

This was a very slow run but I consider this as my strengthening/endurance running workout. The following data were registered in my GF 305:

Distance—10.02 kms Time—1:26:03 hrs

Average Pace—8:35 mins/km Average Speed—7.0 km/hr

Maximum Speed—11.1 km/hr Total Calories—628 cal

Average HR—121 bpm Maximum HR—159 bpm

Total Ascent—402 meters Total Descent—433 meters

Running Shoes—NIKE Training Air Edge

Music—Justin Timberlake/Rod Stewart

Total Distance For The Day—22.23 kms or 13.9 miles

Running Form

On March 21, 2008March 21, 2008 By kingofpotsIn Insights, Runners' Training, Running2 Comments

Running form refers to the study of the mechanisms of movement of running. Most studies and researches in running proved that there are some runners who run more efficiently than others and improving on one’s running form will definitely improve his or her running results/finish time. There are four things to consider to improve one’s running form—footstrike, forward stride, body angle, and arm movement.

On footstrike, I am basically a flat-footed and ball-heel footstriker and I am comfortable running with it in 10K up to marathon races. My footstrike with the ball-heel method makes the part behind ball of my foot touches the ground first and my knee bends slightly to absord the shock and simultaneously my heel slightly touches the ground so the entire sole of my running shoe makes contact with the ground. Then I roll up to the ball of the foot for a “power” lift off by pushing off the big toe.

On forward stride, I am a “shuffler” who runs very low to the ground with little lift with my knees and no or little exaggerated back kick but sometimes I could increase the length of my stride if I lift my knees a little higher and increase the frequency of my strides. I usually shift to this form when I am running over hills and sprints towards the finish line.

This is my running form as taken from one of my pictures during the 7th DND-AFP Gintong Pangarap Half-Marathon last 09 March 2008

On body angle, I usually run relaxed and comfortable with my head and body erect looking about 20 meters infront of me. My pictures show my body as erect and relaxed as possible but sometimes there are times when I lean backwards and exaggerate my “breast out” appearance. I should be running with a slight forward lean as shown in my picture below during my oval track runs.

This is the front view of my running form when I had my oval/track run in Iloilo City Sports Complex.

On the Arms movement, it is the Arm Action that I am practicing in my running workouts for the past days. According to my readings and research, the arms should be driven downwards in a vertical plane from the elbow in short, quick strokes, with the shoulders down and relaxed. It is not recommended to run and swing the arms from the shoulders, locking your arms at the elbow. I am slowly fixing this problem and exaggerate in swinging my arms from my elbow and don’t allow my elbow to move backward during my running workout.

At my age, I may not be able to attain the “perfect” running form as I recall how I saw Waldemar Cierpinski in person or the fluid motion of Frank Shorter and seeing the way elite runners are seen in the Runners World Magazine but I am sure these information would greatly improve one’s ability to run faster and more efficient.

Two-Mile Tempo Run

On March 20, 2008 By kingofpotsIn Jogging, Practice Runs, Runners' Training, RunningLeave a comment

19 March 2008 (10:26-11:15 AM)

It’s Holy Week and I decided to stay inside the camp and be at peace with the clean air and silent environment in the mountains of Jamindan. This is the time to do more endurance runs, hill workouts, “fartleks” and tempo runs, even during noon time.

Without any much to do after reading and acting on some administrative papers and matters in the morning, I decided to change to my running attire and planned to test how I fare in my 2-mile run along the hills of Jamindan. After stretching and warm-up jogging for about 500-600 meters, I started my first two-mile tempo run along the the 2-mile route inside the camp.

The following data were registered in my GF 305 for my first 2-mile run:

Distance—3.20 kms Time—16:20 mins (8:10 mins/mile)

Average Pace—5:06 mins/km Average Speed—11.7 kms/hr

Maximum Speed—15.1 kms/hr Total Calories—235 cal

Average HR—159 bpm Maximum HR—169 bpm

Total Ascent—247 meters Total Descent—238 meters

After drinking water and slowly jogging for about 3 minutes, I started my second 2-mile run where the sun’s heat was almost on top of my head. The following data were taken from my GF 305 for my second 2-mile run:

Distance—3.20 kms Time—16:40 mins (8:20 mins/mile)

Average Pace—5:12 mins/km Average Speed—11.5 kms/hr

Maximum Speed—14.1 kms/hr Total Calories—236 cal

Average HR—168 bpm Maximum HR—172 bpm

Total Ascent—172 meters Total Descent—168 meters

After completing the second set of my 2-mile run, I made a slow jog for about 500 meters cool-down. I had my post stretching for 20 minutes and walked briskly. It was too hot and I had to drink a lot of water.

My second round was slower because of the heat of the sun and the heat coming from the cement/road. However, it was a nice run.

Running Shoes—ASICS Gel-1120

Music—Bee Gees: “Live–One Night Only”

Total Distance Covered—7.50 kms or 4.68 miles.

Fresh Oyster Feast

On March 20, 2008 By kingofpotsIn Jogging, Runners' Training, RunningLeave a comment

18 March 2008

I rewarded myself with a “fresh oyster” feast/lunch for running my first 100 kilometers on my “1,000 Km” Club in one of the seafood restaurants along the beach of Barangay Baybay, Roxas City, near the ancestral house of Senator Mar Roxas.

At 10:00 AM, I inspected the road project my men are contructing/cementing which connects our road to the camp with the national road of Jamindan, Capiz. A distance of almost two and half kilometers is not yet cemented and my “boys” are trying to pave this portion which was left unattended for the past 20 years. So far, we have cemented almost one kilometer but the weather in Jamindan is delaying the near completion of our road project.

From the site of the road project, I brought my “security detail” to Roxas City and treated them and myself for a lunch full of the famous oyster from Roxas City. They did not expect that we were going to the seafood restaurant and they thought we were going to Mang Inasal for our lunch. By the way, the oysters that are being served in the hotels and famous restaurants in Metro Manila are harvested in Roxas City.

We ordered fresh oysters, kilawen na tangigue (fresh/raw fish soaked in vinegar), inasal na manok (chicken barbecue/broiled), sinigang na blue marlin (blue marlin sour stew), and soda drinks. We enjoyed our lunch with the strong breeze coming from the sea, the sight of a group of fishermen casting their big net far away from the beach and later seeing them pulling their net towards the seashore, and the music of the 80’s of Duran Duran and Boy George in the background. We were six in the table and we paid only One Thousand Two Hundred Pesos for our lunch with our “Fresh Oyster Feast”. A plate of fresh oysters (12-15 pieces) costs Forty Pesos Only! I finished almost two plates of fresh oysters.

On our way back to the camp, we have to stop along the way to supervise the “fixing” and filling of boulders and gravel to the muddy portions of the road that connects to the camp. The road had been muddy and soft due to the continuous rains. Our “boys” had been called to repair the road to make it passable from all types of vehicle.

This is an ascending portion of the road where an old Ford Fiera was stucked on the road due to loose soil & muddy road.

Hopefully, this part of the road will be cemented as soon as the weather will cooperate with us. This is part of the road that connects to our camp from the Jamindan National Road which was neglected for the past 20 years.

Hill & “Fartlek” Runs

On March 19, 2008March 23, 2008 By kingofpotsIn Jogging, Practice Runs, Runners' Training, RunningLeave a comment

17 March 2008 (4:54-6:30 PM)

I had my Monday afternon run at the camp, along the 2-mile run course. After my usual 15-minute stretching exercises, I started to warm-up with a slow jog for about a 800 meters. I made my first “surge/fartlek” run which lasted for 1 minute (60 seconds) and slowly jog for 45 seconds in between runs. I made at least 12 “fartlek” runs/repetitions while running along the 2-mile route. I saw to it that my 1-minute speed runs are done on the ascending portions of my route with the rest/slow jog done on the flat and downhill portions. Sometimes, I had at least 2-3 “fartlek” runs on the flat portion of the course.

In order to approximately estimate one minute of my run, I count up 60-70 whenever my left foot strikes the ground or my right foot if ever I start counting with my right foot hitting the ground. I count 45-50 for my slow jog. My average pace in these “surges” or “fartlek” intervals is about 4:30-4:45 mins/km.

After the “fartlek” runs, I continued my run with my usual pace and I was able to cover an overall distance of 15.31 kilometers or 9.57 miles.

It was a nice run as the weather cooperated without any rains today in Jamindan.

The following were the registered data in my GF 305:

Distance—15.31 kilometers Time—1:33:05 Hours

Average Pace—6:04 mins/km Average Speed—9.9 km/hr

Maximum Speed—15.4 kms/hr Total Calories—1,112 cal

Average HR—155 bpm Maximum HR—170 bpm

Total Ascent—533 meters Total Descent—560 meters

Running Shoes—ASICS Gel-1120

Music—Bon Jovi/U2/Eagles

My Daily Dose of Minerals & Vitamins

On March 19, 2008 By kingofpotsIn Insights, Running4 Comments

In my research and readings, a scientific study indicated that daily doses of important vitamins and minerals taken with a nutritionally balanced and adequate diet, would greatly help physical and mental performance for athletes undergoing strenuous training. Aside from the fact that I am growing older, I need multivitamins and minerals to protect my body from any deficiencies in my diet. Sometimes, this dose of tablets gives me the “psychological” belief that I feel stronger and younger in my physical activities.

I take Centrum Silver tablet everyday which has potassium and magnesium in them needed to minimize muscle cramps. I take 1,000 milligrams of Vitamic C to protect me from colds, from other illness and injury, and for faster recovery from injuries; Calcium tablets for a sturdy bones; Vitamin E for the production of anti-bodies; Vitamin B Complex which aids in the metabolism of fats; Fish Oil tablet for the heart and blood circulation; and Glucousamine tablets to strengthen my bone joints and knees.

I’ve never missed a day with this dose of vitamins and minerals for the passed six years and I am still positive and sure that I am getting stronger with my running, with the combination of healthy and balanced diet, complete rest at night, no vices, and a positive attitude in life.

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