2nd City of Angels Half-Marathon (02 Dec 2007)

On By kingofpotsIn Half-Marathon, RunningLeave a comment

My daughter was not able to make it at the starting line due to lack of training/preparation. It could had been her second attendance to this race. Well, her race number was not stolen this time! Her designated race number is #2603 and it appears that her number is not significant or meaningful to be stolen.

My son, on the other hand, just sent me a SMS that he was able to join the said race. This is his first experience to run the said course. He was late for the firing gun at the starting line and he was the second to the last participant to pass through the starting line and the “electronic carpet” that activates his “running chip”. From the results taken from his “running chip”, he was late by 8:32 minutes! Anyway, I did not ask him why he arrived late at the starting line.

He finished the race in 1:54:31 with an average pace of 8:45 minutes per mile 0r 5:24 minutes per kilometer. His 10K time was 56:12 minutes with an average pace of 5:36 mins per kilometer or 9:03 mins per mile. He ran faster during the second-half of the race. He was #813 out of the 3,305 runners who finished the race.

If there was a chance that I could be with my son in this race, I could had made him run faster (for at least, 5-6 minutes) and never be late for the starting gun!

Don’t worry kids, I will be running with you on December 2008!!!

Wanjiru Wins 61st Fukuoka Marathon (2:06:39)

On By kingofpotsIn Marathon Race, Marathon Race ResultsLeave a comment

Kenya‘s Wanjiru wins Fukuoka Marathon

Sun Dec 2, 5:59 AM

TOKYO (AFP) – Samuel Wanjiru from Kenya ran his first full marathon at the Fukuoka international on Sunday, winning the event in record time. Wanjiru, 21, world record holder of the half marathon, finished the Fukuoka International Open Marathon Championship in two hours six minutes and 39 seconds, with Ethiopia‘s Deriba Merga second at two hours six minutes and 50 seconds.Originally from Kenya, Wanjiru has trained himself in Japan for six years and now is in his third year running at Toyota Motor Kyushu in the southwestern city of Fukuoka.“It feels very good,” Wanjiru said. “I was a bit nervous until about 30 kilometres (18.6 miles), but I felt the strength afterward.”Japan’s Atsushi Sato, Japan’s half marathon record holder, took third, finishing the race with a smile and an arm raised as he spearheaded his bid to win a ticket to the Beijing Olympics next year.The race was one of three marathons that the Japanese Association of Athletics Federations set aside as national trials to decide three Olympic berths for Japanese men.Merga, 27, and Sato closely marked Wanjiru until shortly after 33 kilometres. Wanjiru and Merga pulled away from Sato after the 35 kilometre marker.

1st Infantry Marathon, Fort Benning, Georgia

On By kingofpotsIn Marathon Race, Races, Running1 Comment

When I had my schooling at the Infantry School, Fort Benning, Georgia, I joined the 1st Infantry Marathon which was held on 22 January 1984, on the third Sunday of the month of January. Unfortunately, I did not run well in this race after spending my Christmas vacation with my family in Los Angeles. The route consisted of a two-loop course (half-marathon per loop) which goes around the populated area of the camp up to the landing strips/airfield where airborne/parachute training are being conducted.

I ran the race for four hours plus and the course was a challenging one as it is considered as rolling terrain route and due to the prevailing cold climate at that time.

I have only one evidence that I ran the said marathon. It was a light blue colored long-sleeved finisher’s T-shirt (Hobbie T-shirt) which I framed and displayed in my office during my stint in Mindanao.

After a thorough research at the Fort Benning’s Infantry School’s Website, I could not see anything about the conduct of this yearly Infantry Marathon or as part of the MWR/Sports activities of the camp. However, it was my first time to see the conduct of a Sprint Reverse Triathlon in the said website which was well-attended by officers & soldiers in the said military camp.

The 1984 Infantry Marathon was my first international marathon race!

Old Pictures at Fort Benning

On By kingofpotsIn Pictures, Races, Running1 Comment

I attended my Infantry Officer’s Advance Course at the US Army Infantry School in Fort Benning, Georgia, USA from November 1983 to May 1984. It took me only one week to orient, get to know the names of all the installations/facilities/roads and go around the vast camp by jogging/running. Because of this talent & quick knowledge of the place, I became the “designated driver” of our group (five officers) in a Volkswagen Rabbit car!                                   

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During weekends, I had the chance to run 10K road races inside the camp and to the nearby city of Columbus, Georgia & Phenix City, Alabama. It was winter time when I had my schooling and I had to wear a cap, woolen gloves, and long-sleeved Hobbie shirts for my runs.

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 One of my sprint runs before the finish line.

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Our “group” (Filipino Officers in the class) consists of 3 Philippine Army Officers and 2 Philippine Constabulary Officers. Aside from being the “designated driver”, I was also the “official cook/chef” of the group! The PC Officer on the extreme left became a Brigadier General (one-star); I reached the rank of a Major General (two-star); the officer at my left became the Chief of Staff of the Armed Forces of the Philippines (four-star);  and the remaining officers retired as Colonels.

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52:07 @ RUNNEX 10K

On By kingofpotsIn Pictures, Races, RunningLeave a comment

6:30 AM 02 Dec 2007

I joined the 27th RUNNEX 10K Executive Classic Run this morning which started at 6:30 AM and conducted along the streets of UP Diliman Campus. I finished the 10K race in 52:07 minutes. I was able to improve my PR best time for the distance from 55:31 minutes, which was time in the 10 K Animo Run last Sunday, to 52:07 minutes. I was able to improve my time by 3 minutes & 24 seconds.

My split time at 5K, which is the distance of one loop of the 10K distance, was 25:24 minutes. My time for the 2nd loop, last 5K, was 26:43 minutes. I paced slower on my second loop.

Overall, my average pace for the whole run was 5:12.6 minutes per kilometer. I am getting faster!

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Recap: Training Journal (25 Nov-01 Dec 2007)

On By kingofpotsIn Practice Runs, Runners' Training, RunningLeave a comment

Total Distance Covered: 40 Miles/64 Kilometers

Average Pace: 8:40-8:50 minutes per mile/5:25-5:35 minutes per kilometer

Predicted Time To Finish 10K Run: 54:00-56:00 minutes

Predicted Time To Finish Marathon At This Time: 3:55:00-4:10:00

Comments: I registered a faster pace this time because of my “fartlek” and tempo runs this week. I will maintain this pace for next week and sustain my running form and footstrike. Hopefully, I will be able to increase my speed in small increments. Also, I will start to implement and practice Dr Sheehan’s Breathing Technique (expand the stomach when inhaling & contracting the stomach when exhaling) next week.

Short Slow Run

On By kingofpotsIn Practice Runs, Runners' Training, RunningLeave a comment

Before leaving Laoag City last night, I had a 45-minute slow run along the concrete & dirt roads of Barangay Dibua on or about 4:10 PM up to 5:00 PM. It was my first time to run/jog and get inside the farmlands of this barangay. The route was a mixture of concrete and dirt roads. The scenery was nice with vegetated hills on my right and rice fields on my left. I was surprised to see newly-constructed big houses copied from houses in the US and Europe in the interior places of the city. These are signs of the presence of OFWs in the said area. The place is clean and the air is fresh.

My average pace was 6:20-6:30 minutes per kilometer. I was able to run about 7 kilometers/4.375 miles.

I was able to loosen up tight leg muscles in that short slow run after last Thursday’s tempo run on the oval track. I had stretching before and after the short run.

Looking forward for this Sunday’s RUNNEX 10K Run.

Accel Running Shorts

On By kingofpotsIn Runner's Fashion/Attire, RunningLeave a comment

I bought these Accel Running Shorts at SM City Iloilo for a discount price of Two Hundred Pesos ( P 200.00) each. I used the black one during the 5th Animo 10K Run last Sunday while the gray one is used during my practice runs in Jamindan.

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They are comfortable and light and I enjoy wearing them.

Tempo Run In Laoag City

On By kingofpotsIn Insights, Practice Runs, Runners' Training, RunningLeave a comment

I had my “tempo run” at the Oval Track in Laoag City at 5:10 PM of 29 November 2007. I wanted to see how far my body could go and how I feel running at race pace, assuming that I am in a 10K race.

After stretching and a little warm-up/jog, I started my 25-lap run around the oval track in Laoag City. My average pace per lap was 2:08.5 minutes in the first 14 laps and I was able to make my pace faster on the remaining laps with an average pace of 2:05 minutes per lap. I was able to finish 25 laps at 53:20 mins.

My average pace was 5:20 minutes per kilometer/8:35 minutes per mile. My average pace per lap was 2:07 minutes.

I did not feel any pains and tiredness after the run. I am slowly improving my pace and eventually my PR best time for the 10K as a part of my preparation for the 2008 Pasig River Heritage Marathon. I think I will have to validate this on Sunday during my participation to the Executive 10K Road Run.

Improving and focusing more on my running form, footstrike, breathing rhythm and strengthening my leg muscles have positively contributed for my progressive improvement on my marathon training.

(Note: The Oval track in Laoag City is still made of the “primitive” hardened soil/earth. The newly-elected Gov Michael Keon, the former Chairman of “Gintong Alay” Program & Philippine Sports Commission, has a lot of “homework” to improve the sports infrastructure of the province)

Suggested Treatment For Knee Injury

On By kingofpotsIn Runners Injury, Runners' Training, Running3 Comments

1. If there is swelling, injury can be minimized by keeping the swelling down. This is done with R-I-C-E (Rest, Ice, Compression, Elevation). These are immediately applied after the injury occurs and continuously done for a day or two. After 48 hours, you should start promoting blood circulation by applying heat, massage, gentle exercises, and even ultrasound procedures done by Physical Therapists.

2. Apply ice (using ice bag) to the injured knee right after running/after stretching for ten (10) minutes.

3. Check training paths/routes for banked surfaces and try to run through them.

4. Try available or commercial arch supports. My running shoes are one size bigger because I try to insert arch support/s for more cushioning and comfort to my feet.

5. Strengthen your quadricep muscles through gym workouts. Use the Leg Extension Machine, Leg Press Machine, Elliptical Machine, and Stationary Bike. Start with the lighter weights or lighter resistance. For the stationary bike, you should balance your “cycle resistance” vs. “your cycling RPM”. You should be able to reach up to 60-65 rpm and progress slowly.

6. Experiment and try this. Try pointing your toes slightly inward while running/jogging slowly.

7. Improve flexibility of your calf muscles and hamstring muscles.

8. Got milk? Drink your “warm” milk (non-fat) before bedtime & during breakfast.

9. “Shuffle”, don’t sprint or use ball-heel footstrike. Just “glide” your feet off the ground and slightly bend your knee when striking the ground. Use the “heel-ball” footstrike when “shuffling” to cushion the impact to your knees.

10. Recommend you stick to asphalt roads for your road runs and lots of runs along the golf course’ fairway. Running on asphalt is softer than running on a concrete/cemented road. Running on the grass is the best place to run if you have recurring knee injury. (Note: Watch out for the flying golf balls and hide immediately under the trees on the fairway once you hear somebody yelling “Fore”!)

11. Try “jogging” in the swimming pool. 

12. Have your regular body massage.

13. Sleep at least eight (8) hours every night. Don’t forget to take your mineral & vitamin tablets. If possible, you should make the habit to elevate your knees (with pillows) while sleeping.

14. Pray & Think positively.

Stay Healthy and Good Luck!!!