LSD Run (12 Mar 08)

On By kingofpotsIn Jogging, Runners' Training, Running2 Comments

12 March 2008

After two days rest since Sunday’s 7th DND-AFP Half-Marathon Race, I had my long slow distance run this morning. My run started around the vicinity of the Old Gate 1 of Fort Bonifacio and went towards the back of the S & R Store and later to Kalayaan Road. From Kalayaan Road, I traced the road/route back to The Fort as part of the route last Sunday’s Half-Marathon. I passed by the Bonifacio High Street Loop and went around for almost five times before proceeding to MC Home Depot. There were runners, bikers and walkers going around the said loop.

After running a distance of 11 kilometers, I had my water stop at the Comfort Room of MC Donalds near HSBC. From this point I proceeded to Lawton Avenue and turned left at Bayani Road and went inside the Libingan ng mga Bayani.. I had two rounds around the Libingan, taking the outermost roads and stopped my run after my GF 305 registered a distance of 20 kilometers. I asked for some drinking water from the Office of the Grave Registration Unit inside the Libingan after I stopped my run. I had my stretching for 15 minutes before finally walking towards Gate 3 of Fort Bonifacio and ultimately reaching my quarters.

The following were the data taken from my GF 305. I forgot to use my Heart Rate Monitor Belt.

Distance—20 kilometers                   Time—2:05:39 Hours

Average Pace—6:17 mins/km          Average Speed—9.5 km/hr

Maximum Speed—13.9 km/hr        Total Calories—1,420 cal

Total Ascent—609 meters                Total Descent—596 meters

Running Shoes—ASICS Gel-Kinsei 2

Postponed: Army PFT Challenge

On By kingofpotsIn Jogging, Running2 Comments

As I registered to join the 8th Army Physical Fitness Test Challenge at the Philippine Army Gymnasium at 4:45 AM today, I was informed that this event is postponed to 25 March 2008 with the same time of assembly and registration. It was only early last night that this decision was given. I was informed also that the celebration of the Philippine Army Anniversary celebration was postponed to 28 March 2008, thus, this event will be conducted on the last week of this month.

I am sorry to those civilian participants whom I invited to join/participate this event. At least, you have more time to prepare and practice your arms, abdominal muscles, and legs for the event.

For sure, I’ll be there to join you on the 25th of March.

Instead of the PFT Challenge, I will have my early run this morning.

Army PFT Challenge # 2

On By kingofpotsIn Running, Sports ProgramLeave a comment

For those who are interested to join the 8th Army Physical Fitness Test Challenge, they should be at the Philippine Army Gymnasium at 5:00 AM tomorrow (13 March 2008) for the registration. Race numbers will be issued to every participant. After the registration, warm-up and stretching exercises will be done. All the participants will be divided into groups depending on the number of available proctors/exercise marshalls in the Push-ups and Sit-Ups events. All participants will start at the same time for the 2-mile run. Food and water will be available..free!

Registration is FREE.

See you at the PA Gymnasium tomorrow morning!

We Are Getting Better!

On By kingofpotsIn Half-Marathon, Insights, Jogging, Running1 Comment

Critique on the Conduct of the 7th DND-AFP Gintong Pangarap Half-Marathon (09 March 2008)

On the second quarter of 2006, the leadership of the DND-AFP Gintong Pangarap Marathon Project was turned-over to me after the retirement of Rear Admiral Jorge Necesito of the Philippine Navy from the military service. Since then, my staff and the different Special Service Units (SSU) of GHQ and the Major Services of the AFP were able to conduct four separate running race events. These events were hosted and sponsored by GHQ (4th DND-AFP Gintong Pangarap Half-Marathon/10K/5K/2-mile run among Generals & Star-ranked Officers), Philippine Army (5th DND-AFP Gintong Pangarap Half-Marathon Team Relay), Philippine Navy (6th DND-AFP Gintong Pangarap Half-Marathon Team Relay), and Philippine Air Force (7th DND-AFP Gintong Pangarap Half-Marathon & 5K race).

Prior to last Sunday’s road race, we had some “problems” and “lapses” in our previous road races but we learned from our mistakes in the past and we tried to improve on the different aspects in coming up with a very successful road event. Much to our desire to have a “perfect” race, let me make a critique on our road race in order to be consistent in providing observations in previous races I’ve joined. Continue reading “We Are Getting Better!” →

Training Journal (03-09 Mar 2008)

On By kingofpotsIn Runners' Training, RunningLeave a comment

03 Mar 2008—Rest/No runs; Body Massage at Riviera Spa, Iloilo City

04 Mar 2008—Rest/No runs

05 Mar 2008—Rest/No runs

06 Mar 2008—Taebo & 5-K run (slow jog)

07 Mar 2008—Rest/No runs; Body Massage at Riviera Spa, Iloilo City

08 Mar 2008—Rest/No runs; Stretching

09 Mar 2008—7th DND-AFP Gintong Pangarap Half-Marathon/21K

“Let Us Donate Our Old Running Shoes”

On By kingofpotsIn Insights, Jogging, Running, Running Shoes13 Comments

One of the things that I do during road races is to see what the person is wearing as his/her running shoes. Sometimes, I mentally make some judgment or opinion about a runner by the running shoes he/she is wearing. However, my post now will not deal about my opinion on these people whom I always see in road races.

Instead, I’ll be relating my observation to most of the road races I’ve joined for the past months. I had observed that there are young runners and old runners (masters/seniors) who are wearing old, tattered, dilapidated, and worn-out sole running shoes. I know these runners are more comfortable running with their old shoes in 10K and longer distance races but I saw most of them walking & limping on the side of the road because they are wearing old running shoes.

During the awarding of trophies and medals in Sunday morning’s 7th DND-AFP Gintong Pangarap Half-Marathon at Villamor Air Base Grandstand, I saw young, as well as, old runners wearing old and tattered shoes who received their medals and I hope to meet them again and maybe give them my old, but still reliable, running shoes.

As of now, I have 1 New Balance 716; my newly-bought New Balance 902 four months ago; and 1 Nike runing shoes which I am not using. I intend to donote these old shoes to the younger runners and to the senior runners who could not afford to buy a better or more serviceable running shoes. But priority goes to those runners who are using old and tattered running shoes.

If you happen to know somebody who runs with an old & tattered running shoe, please refer them to me and I’ll make arrangements to meet them during weekend road races and give them my old or shoes that I am not using.

How about you, do you have any old or shoes that you are not using but still serviceable to donate to the less fortunate runners?

Let us share our blessings.

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New Balance 716; Made in USA; Size: 8 1/2 (US); Width: D; Bought in the USA

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Nike Air Max (Trail Running Shoes); Made in Vietnam; Size: 9 (US); Width: D; Bought in the USA

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New Balance 902; Made in China; Size: 9 (US); Width: EE; Bought at “Athlete’s Foot” Store, Glorietta

1:47:16 Hours @ 7th DND-AFP Gintong Pangarap Half-Marathon

On By kingofpotsIn Half-Marathon, Jogging, Races, Running19 Comments

09 March 2008

That is my unofficial time of finish in this morning’s 7th DND-AFP Gintong Pangarap Half-Marathon which started at 6:00AM at the Grandstand of Villamor Air Base, the Headquarters of the Philippine Air Force. It was supposed to start at 5:30 AM but due to the presence of late registrants, we gave at least 30 minutes delay to accommodate more of the runners for the Half-Marathon Race. After the Opening Prayers and Warm-Up exercises, the Half-Marathon started at eactly 6:00 AM with almost 600 hundred runners. The 5K race started thirty minutes after the 21K race had left the starting area.

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I was able to talk to “Totoy” Santos, MiracleCello, and other runners/bloggers at the starting area. I was surprised to see an unprecedented number of runners from the civilian sector to include some foreigners (no Kenyans this time). I’ve seen a lot of runners who ran the 2008 Pasig River Marathon two weeks ago and the Condura 10K Run last week. I consider them as the real weekend “warriors” on road racing/running. 

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Runners would run along the streets inside Villamor Air Base for the first 1.5 kilometers before going out of the camp along Villamor Road leading the runners towards Fort Bonifacio area. I maintained an average pace of 5:15 minutes per kilometer for the first half of the race, drinking much water along the way in every two kilometers. I had to make my “pit (pee) stop” at Lawton Avenue before reaching Essensa in one of the big electric posts at Kilometer # 6. I was glad there were lots of bougainvilla plants to cover me..ha!ha!ha! I have to catch up with the other runners who left me with a good 50-meter distance, finally overtaking them at the uphill portion on the road beside Essensa.

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Running alone at the vicinity Essensa, which was Kilometer # 6 with a pace of 5:13 minutes per kilometer.

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Running with some of the participants at vicinity Market! Market on our way to the 10.5K turning-point and the sun was about to shine on us. 

I just maintained my pace all the way to the turning-point at the back of the S & R Store at the The Fort. I was really bit worried about the rising sun that runners could see once we are going back to the Market! Market! area. I thought it would bring more heat and discomfort to the runners but when we reached Lawton Avenue, the sunlight was already on our backs.

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I had the chance to pick-up some runners along the way and join them to maintain and later increase my pace. These guys are really good and consistent with their pacing.

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On my way back to the finish line at the vicinity Serendra.

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Upon reaching the last 4-Km marker, I knew I could break two hours barrier to finish the race. I was accompanied from Essensa by MSgt Illut, a legend of the early marathon races in the ’70s, and Capt Ferdie Espejo, my “lead man” in making sure that the race is well-planned and well-organized, up to the finish line. Thank you, guys! You have done a wonderful job!

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Finishing the Half-Marathon in 1:47:16 is my best PR time so far.

Congratulations to all the participants and finishers of the Half-Marathon & 5K Race! See you in the next road races.

The following were the data taken from my GF 305:

Total Distance—20.98 kms           Time—1:47:16 Hrs

Average Pace—5:15 mins/km      Average Speed—11.4 kms/hr

Maximum Speed—14.4 kms/hr   Total Calories—1,507 calories

Average HR—167 bpm                   Maximum HR—174 bpm

Total Ascent—592 meters             Total Descent—595 meters

D-1 Day: DND-AFP Gintong Pangarap Half-Marathon

On By kingofpotsIn Half-Marathon, Jogging, Races, RunningLeave a comment

08 March 2008

I arrived in Manila this morning confident that my officers, staff, and the different Special Service Unit representatives of the Major Services of the Armed Forces of the Phuilippnes have prepared the things that are needed in the conduct of the event. In my personal conversations with them, they assured me that there will be enough water stations along the way and water cups & water supply in every station.

As of this writing, we expect a total of 1,200 runners for the half-marathon and 5K run. Out of this, at least 500 runners will be running the half-marathon distance while an estimated of 700 runners will be running the 5K race. The Half-Marathon will start at 5:30 AM while the 5K race will start at 6:00 AM.

Water stations will be positioned at the start/finish line; at the turn-around point for the 5K run (near Bonifacio Naval Station, along Lawton Avenue); at vicinity Essensa, The Fort ; and at vicinity International School (near the 21K turn-around point). The Major Service Bands will be prepositioned at the vicinity of these water stations to provide music to the participants. The famous Philippine Marines Drum and Bugle Corps will display their marching drills while playing their musical instruments before the awarding ceremony.

In the Half-Marathon race, there will be medals awarded to the top five in each age category for the men and ladies and cash awards will be given to the top three overall of the men and ladies. In the 5K race, top three in the men & ladies overall will be awarded with cash prizes.

At the finish line, each finisher will receive their “Certificate of Achievement” and the packed breakfast food (boiled banana, hard-boiled egg, bottled water & pandesal).

I just finished signing 1,200 pieces of “Certificate of Achievement” for the finishers in tomorrow’s race.

My strategy? Stay relaxed and maintain a good running form and be able to finish the race in two hours and ten minutes (2:10:00).

Good luck and see you at the Starting Line.

Army Physical Fitness Test Challenge

On By kingofpotsIn Running, Sports Program4 Comments

This is a sports event that I introduced when I was the Assistant Chief of Staff for Training and Education, G-8, of the Philippine Army in 2000. Being the overall head for Training and Education for the Philippine Army, I strictly implemented the Commanding General’s Policy of the Philippine Army on the implementation of the Philippine Army Physical Fitness to all its Officers and Enlisted Men for them to pass the standards set forth according to one’s age.

This Physical Fitness Test consists of Push-Ups, Sit-Ups, and 2-Mile Run which is done in that order in one session with at least 15 minutes of rest in between event/exercise. The Push-ups and Sit-Ups have a time duration of performance of 2 minutes which means that you have to make your repetitions within 2 minutes. There is a Table of Reference for the number of repetitions for the push-ups & sit-ups and time of finish in the 2-mile run that correspond/equivalent to a certain rating or grade. The passing rating/grade is 70% depending on one’s age. (The older the person is, the lesser number of repetitons needed to pass the push-ups & sit-ups, and lesser time to finish the 2-mile run). This test is done on a quarterly basis. For officers who fail or did not take the test, they will be reprimanded, not considered for promotion, not considered for local & foreign schoolings, not considered for “commander” positions, and they will undergo physical fitness improvement classes & duties. For enlisted personnel who fails or did not take the test, they will be demoted to lower ranks and undergo physical fitness classes & duties.

Later, I thought of making this an sports event as part of the Month’s long celebration of the Philippine Army’s Foundation Anniversary during the month of March. I got this idea when I came across a sports event in San Diego, California which was dubbed as “Navy Seals Fitness Challenge” when I was visiting my family in Los Angeles in the summer of 1999. The sports event consisted of five events—swimming, push-ups, pull-ups, sit-ups, and running.

My “shop” in the Philippine Army Headquarters came up with the “mechanics” of translating our Physical Fitness Test into what is now called the “Army Physical Fitness Challenge”. Every repetition of the Push-Ups and Sit-ups corresponds to a certain point and the time of finish in the 2-mile run corresponds also to a number of points. The higher the number of accumulated points from these three events, the better chances for a participant to land on the top list. There are age categories on this event and a separate awards for the male and female groups. It’s inaugural event started on the PA Anniversary in March 2000. Since then, it became a hit and a success that even national athletes and civilians started to join the said event.

At present, the 8th Annual Army Physical Fitness Challenge will be held o/a 6:00 AM of 13 March 2008 (next Thursday) at the Hqs Philippine Army Grandstand, Fort Bonifacio, Taguig City. For particulars, contact PA Gymnasium or Special Service Unit, PA in Fort Bonifacio. 

Everybody is invited to join and experience this event. Minimal participating fee is required.

If you want to test yourself on the Army Physical Fitness Test, please click here.

Note: I’ve been a consistent Gold Medal Physical Fitness Medal/Badge Awardee (100% rating) for the past 10 years.

Lydiard’s Training For Marathon # 2

On By kingofpotsIn Jogging, Runners' Training, RunningLeave a comment

Excerpts from Arthur Lydiard’s Athletic Training by Arthur Lydiard; A Guide to the Brooks/American Track & Field; & Lydiard Running Lecture Tour in 1999. 

The Actual Schedule

Please note that it is wise to run supplementary miles at an easy pace, as many as you can, in addition to the schedules presented here. This will help you maintain good general condition and allow you to recover from training sessions more easily. Even 15 minutes is of value.Training should be done over all types of surfaces and trial runs over courses similar to that to be raced over. Training should also be applied in volume according to age and condition.Regular running on hills will help you in developing and maintaining your speed. Try to fit in some hill springing, uphill running or bounding with a driving action, and some steep hill or step running whenever you can, but don’t overdo it.

The schedules are only for guidance. They give a balanced method of training for a specific event, but think of them as a flexible guideline, allowing for age and general conditioning. Study your reactions to the training from day to day and if you feel stale or suffer from any soreness, allow time for recovery.Never do speed training when your muscles are sore or you are feeling tired. Just jog easily, regardless of what is on the schedule for that days training. You can never harm yourself by jogging and it will usually help to overcome the soreness or tiredness. 

Fast training can lead to injury and will certainly only make you more tired.Don’t race your training, except when full efforts are called for on the schedule Run strongly and easily ineffort, always keeping something in reserve. As you feel improvement, gradually increase your training tempo, but never use t Continue reading “Lydiard’s Training For Marathon # 2” →