10 March 2008—Rest/No runs
11 March 2008—Rest/No runs
12 March 2008—12.5 miles or 20 kilometers/slow run/endurance run
13 March 2008—12.5 miles or 20 kilometers/slow run/endurance run
14 March 2008—Rest/No runs/Body Massage @ Riviera Spa, Iloilo City
15 March 2008—6.4 miles or 10 kilometers/speed run at the Iloilo Oval Track
Total Distance Covered—31.4 miles or 50 kilometers
When I was running marathons in the 80’s, my body weight then was 137-140 pounds. I was “lean and mean” and did not have so much fat in my body then and I was running 3:30:00-3:45:00 hours for the marathon; 1:30:00-1:40:00 hours for the 20K; and 39:00-42:00 minutes for the 10K. At present, my body weight is 155 pounds and I am trying to reduce weight (by running) in order to be competetive and reduce my PR time in future races. Continue reading “Running & Body Weight”
09 March 2008 (6:00-8:00 AM)
The following were the other pictures taken during the conduct of the 7th DND-AFP Gintong Pangarap Half-Marathon:
Running along the road in between Market! Market! Shopping Mall and Serendra Condominiums at The Fort at vicinity Km # 8 Continue reading “More Pictures @ 7th DND-AFP Gintong Pangarap Half-Marathon”
This is with regards with my program to accept and donate “old and used but still reliable running shoes” to other runners who are using dilapidated and tattered shoes running shoes.
Initially, the office of the DND-AFP Gintong Pangarap Running Club, Inc with address at Fire Station, AFP General Headquarters, Camp Aguinaldo, Quezon City will be the repository of all donated shoes.
The following officers with their respective cellphone numbers will be the contact persons of this program and feel free to send them SMS or call them for the details of the program or for personal appointments:
Major Rodrigo Turno PA—0905-900-3658
Captain Ferdie Espejo PA—0917-623-2611
Approriate papers will be prepared as Acceptance Form from the donors as well as Acceptance Form duly signed by the recipient. A formal letter will be sent to the donor as to who received the running shoes he/she donated. This will promote transparency in the inventory and distribution of these items, and in the overall implementation of this program.
A “booth” will be established by the abovementioned officers in every weekend race starting with the Mizuno Infinity Run at The Fort on 30 March 2008 to accept donations and at the same time distribute these shoes to runners sporting old, dilapidated, worn-out, and tattered running shoes.
I will be bringing with me to this “booth” my old running shoes which were shown in my previous post, and additional Merrell rubber shoes, Size 9 & a brand-new Reebok Rubber Shoes, Size 9.
Hope to see you at the Mizuno Infinity Run Assembly Area on 30 March 2008 at The Fort.
15 March 2008 (6:00-7:15 AM)
I woke up at 5:30 AM to prepare myself for my planned “speed run” at the Iloilo City Sports Complex. At 5:45 AM, I was already at the Sports Complex and I started with my stretching for about 15 minutes while watching those many Ilonggos, young and old, men and ladies, and some Koreans, walking and jogging along the oval track. In my estimate, there were at least a hundred people using the oval track!
I started a slow 800-meter (2 laps) run at 4:32 minutes with one lap (400 meters) as interval slow jog.
My first Yasso 800 lap was timed at 4:23 minutes with an Average Pace of 5:01 minutes/kilometer.
2nd Yasso 800 lap was timed at 3:38 minutes with an Average Pace of 4:27 minutes/kilometer.
3rd Yasso 800 lap was timed at 3:54 minutes with an Average Pace of 4:22 minutes/kilometer.
4th Yasso 800 lap was timed at 4:01 minutes with an Average Pace of 4:37 minutes/kilometer.
5th Yasso 800 lap was timed at 3:56 minutes with an Average Pace of 4:26 minute/kilometer.
In between laps, I jogged for 400 meters/one lap. Later, I jogged for 8 laps with an Average Pace of 5:15 minutes/kilometer. I had two laps as my cool-down run before performing my post-stretching exercises.
I was able to cover a distance of 6.2 miles or 10 kilometers for this morning’s run at the Iloilo City Oval Track.
Running Shoes—ASICS Gel 1120
14 March 2006
As I promised to my newly deployed troops in Negros Island to visit them once they are settled during their Send-Off Ceremony in Jamindan, Capiz two weeks ago, I fulfilled that promise by visiting my troops in Sagay City, located in the Northern part of Negros Island. The objective of my visit was to see to it that the location of my troops in relation to the reported location/s of the insurgents in the island is responsive to our operational mision in the area. I would like that the Insurgent’s Guerrilla Front in the said area be dismantled in three month’s time, together with the other Guerilla Fronts in the island of Negros. Continue reading “Visit To Negros Island”
13 March 2008 (5:29-7:30 AM)
Waking up early at 4:00 AM for the Army Physical Fitness Test Challenge and its postponement brought me to an earlier and another long run for today. Starting from my quarters at Fort Bonifacio, I proceeded to the Heritage Park up to C-5 Road and back towards the Libingan ng mga Bayani for one round taking the outermost roads of the park. From the Libingan, I went to the Headquarters Philippine Army Grandstand and had one round in its two-mile run route. I went out from Gate 1 of Fort Bonifacio and went to The Fort, going around the different routes inside the complex. From The Fort, I went back to Fort Bonifacio.
I was able to cover a distance of 20.10 kilometers with a time of 1:58:13 hours which was a little faster than my long run yesterday. I started at 5:29 AM and was able to finish the run at 7:30 AM with a slow jog back to my quarters. I had a 15-minute stretching after I finished my slow jog.
The following data were taken from my GF 305:
Distance—20.10 kilometers Time—1:58:13 Hours
Average Pace—5:52 mins/km Average Speed—10.2 kms/hr
Maximum Speed—14.2 kms/hr Total Calories—1,470 cal
Average HR—154 bpm Maximum HR—172 bpm
Total Ascent—596 meters Total Descent—589 meters
Running Shoes—ASICS-Gel 1120
Music—Barry White: The Ultimate Collection (This “sexy” voice during the Disco Era in the 70’s-80’s died last year. Here are some of his songs—“You’re The First, The Last, My Everything”, “Love’s Theme”,”Don’t Make Me Wait Too Long”, “Can’t Get Enough Of Your Love Babe”, “Let The Music Play”, “Just The Way You Are”, “Love’s Theme”, and others).
This was my first time to use my Ipod Classic in my running workout.
I started to buy a copy of the Men’s Health Magazine (Philippine Edition) last February and since then I am a regular reader of this magazine.
In the March 2008 issue, there are four items that caught my attention which are very useful to runners—(1) Eating papaya today can save your knees in the future; (2) Gym Workout that Builds Strong Quadriceps; (3) Leg workout for strength, speed, and balance; and (4) Sports/Workout Injuries: How It Happens & Its Treatment.
The magazine costs only P 125.00.
These are the following reasons why I improved my PR best time for the Half-Marathon in this road race:
1) More rest/no run days—After the Pasig River Marathon last 24 February, I barely had a running workout and rested the whole week. After the Condura 10K run on 02 March, I only ran for a short distance once during the week and had more time to rest, sleep for 7-8 hours every night before the DND-AFP Gintong Pangarap Half-Marathon on 09 March. After logging so many miles/kilometers during my endurance & strengthening phase, I think I could easily increase my pace in road races. My body feels stronger and more relaxed when I have more rest days before the race day.
2) Body Massage—Two days before the Condura 10K run, I had my body massage and I ran faster during the race. After the Condura run or the week before the Half-Marathon, I had my body massage for two times, Monday and Thursday. These two sessions of body massage made my muscles more relaxed and free from tightness and “lactic acid”. Continue reading “Lessons Learned: 7th DND-AFP Gintong Pangarap Half-Marathon”
The following were the top five winners in the 7th DND-AFP Gintong Pangarap Half-Marathon & 5K Run.
Half-Marathon (21K) Overall (Men)
1. AIC Eduardo Buenavista PAF 1:06:18 Hours
2. Cpl Cresenciano Sabal PA 1:07:06 ”
3. Irenoe Raquin 1:09:06 ”
4. Pvt Alley Quisay PA 1:09:50 ”
5. Cpl Reynaldo de los Reyes 1:10:21 ”
Half-Marathon (21K) ) Overall (Women)
1. Ellen Tolentino 1:32:25 Hours
2. SN1 Enate Sayrol PN 1:35:45 ”
3. Ailen Murillo Tizon 1:40:11 ”
4. Victorina Calma 1:42:58 ”
5. Janet Tabunda 1:49:31 ”
5K Run (Overall-Men)
1. A1C Julius Sermona PAF 15:00 Minutes
2. Bernardo Desamito 15:05 ”
3. A1C Jordan Oberez PAF 15:24 ”
4. Cpl Jojit de Asis 15:42 ”
5. Alquin Bolivar 15:56 ”
5K Run (Overall-Women)
1. April Tolentino 17:46 Minutes
2. Frejely Mag-aso 17:52 ”
3. Josa McRose 19:02 ”
4. Bernadita Roncales 19:51 ”
5. Ailyn Kintanar 20:19 “
Bald Runner 
You must be logged in to post a comment.