The “Heritage” Mile


Last Wednesday morning, between 7:00 AM-9:00 AM, I had my run from my quarters in Fort Bonifacio to the Libingan ng mga Bayani grounds. I finished 2 rounds of the outer circle/outer roads of the cemetery and went out passing infront of the Heritage Park towards C-5 Road. From C-5 Road, I made my speed run up to the Bayani Road (Ft Bonifacio Gate near the Chapel). I call this stretch as the “Heritage” Mile! This is the place where I totally walked during the 2005 Pasig River Heritage Marathon which took me almost 20 to 30 minutes. I made two sets of running through this stretch from C-5 using the bermuda covered lawn of the park just to remove the “ghost” of the past. It took me at least 8 minutes to run the distance.

From the “Heritage” Mile, I went back to the Libingan grounds and ran another 1 1/2 rounds and then returned to the streets of Paoville (Officers’ Quarters area) and back to my quarters. My whole running time was 1 hour & 48 minutes. I estimate that I was able to run about 17 to 18 kilometers or 11.25 miles.

Comment: I was annoyed and irritated by the sunblock lotion I placed on my face. The lotion got mixed with my sweat and it entered to my eyes. The irritation on my both eyes practically made me blind during the first round at the Libingan. I had to stop at the outpost and asked for bath soap and water from the soldiers/guard to wash my face. I got a lesson from this experience, not to use sunblock again!

My New Shoes: New Balance 902


I bought my new running shoes this morning at “Athlete’s Foot” Glorietta. It is “On Sale” with 20% discount. I have yet to try it on the road and oval track tomorrow at the Iloilo City Oval Track.

Since I am a loyal  and faithful “New Balance” Running Shoes Runner, I hope this will give me a better performance in my training.

This particular shoes was voted as the Runners World Magazine’s Editor’s Choice for the Month of March 2007. It is a lightweight trainer and considered as the “lightest training shoe” of New Balance. It weighs 10 ounces. I like the color, orange and the “Sure Lace” shoestrings!!

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Nathan Water Belt


I bought this hip-mounted canted water bottle belt, together with my Asics Tiger “Cumulus” Running Shoes, last December 2006 at Phidippides Store in Ventura Blvd., Encino, California. I was attracted to buy this item after observing and seeing most of the average runners at the 1st City of Angels Half-Marathon Race were wearing this particular water belt. I was not particular with the name of the manufacturer/brand that time but I was after a “new style” of carrying a water jug and a small energy drink container snugged with the body during running practices.

In combat shooting, there is a particular gun holster which is positioned at the back of the body. They call this the “SOB” (Small Of the Back) holster. For this particualr water belt, I would like to call it “SOB” Water Belt! I think my wife paid $ 35.00 for the said item. It has a zippered pocket which can fit my Nokia 9300i phone and my reading glasses!

As I reached home, when I read the “Brochure & Warranty Papers” tied with the Nathan Water Belt, I found out that it was “Made in the Philippines”!!!

Last Wednesday, I used this Nathan “SOB” Water Belt for the second time since I bought it. It was useful as I ran almost 1 hour and 50 minutes for my speed tempo runs.

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These pictures were taken inside my quarters in Fort Bonifacio after my speed tempo runs.

I don’t experience any bounce with the water jug as long as the elastic belt is adjusted properly and fitted tight to the waist. The bottle could be easily reached by the right hand. I highly recommend this runner’s accessory for long slow distance running practices, but not in actual road races.

Yasso 800s


I found out about “Yasso 800s” when I started buying back issues of Runners World Magazine for the months of April, June & July of this year. I bought these back issues last month when I started running seriously again. I thought Yasso 800s is some kind of an equipment that improves the performance of a runner or an equipment that measures the strength and endurance of a runner.

My research in the Internet brought me to the article of Amby Burfoot in the September 2001 issue of the Runners World Magazine where he started to use the term “Yasso 800s” based from the training experiences of Mr Bart Yasso in his preparation for a Marathon race. According to Mr Yasso, he runs sets of 800-meter runs and the average time in these runs could predict accurately his time to finish a marathon race. If he averages 2:45 minutes in his 800-meter runs, he predicts that he could finish the marathon in 2 hours & 45 minutes. Simply put, the minutes & seconds a runner could finish sets of 800-meter runs is translated to hours & minutes as predicted time to finish the marathon.

Early this morning, I ordered some of my men to measure a distance of 800 meters, with a measuring tape used by my engineers,  along the 2-mile route I am using in my camp in Jamindan. The first 400 meters is slightly uphill and the rest is relatively plain.

I tried my first Yasso 800s at noon today when the rains stopped. After a short stretching exercises, I did my first set at 3:49 mins and slowly jogged 400 meters. My second run was 3:45 mins. My third run was 3:46 mins. My fourth & last run was 3:52 mins. I between these runs (2nd to 4th) I jogged 500-700 meters as my recovery runs. Before I ended my brief and testing for my first Yasso 800s, I slowly jogged 1 km to cool down. I ended the workout with the stretching of my legs. I ran a total of 6-7 kilometers for the whole Yasso 800s workout.

I am happy with the results of my brief Yasso 800s runs. If Mr Yasso is right in his predictions/theory, I am predicting that I am regaining my power, strength, and endurance when I was a serious runner 25 years ago. This is a positive result after three weeks of serious training for a marathon.

Thanks, Mr Yasso, you will be my regular training partner every week!!!

Pictures With My Marathon Kids


I am posting the pictures of my “marathon kids” who had been consistently joining the annual Los Angeles Marathon.

Today is the 28th Birthday of my daughter, Jovelle. This picture was taken after we arrived home from the Finish Line of the 1st City of Angels Half- Marathon held in Los Angeles last 04 December 2006. She is presentlty a Realtor at Prudential Realty Corp. You can visit her blogsite at www.jovellenarcise.com if you are interested in looking for a realty property in the Los Angeles area and knowing more about Los Angeles. He is a member of the LA Roadrunners Club and finished three consecutive LA Marathon Races. She graduated at UC Irvine, AB English in 2001.

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My son is also a passionate marathoner and a basketball player. After three years as a Paralegal in one of the Law Firms in Downtown Los Angeles , he decided to pursue his studies at the College Of Law. Presently, he is a second year student at Chapman University in Orange County. He graduated at UC Los Angeles, AB Political Science in 2000. He turned 29 years old last 31 August. He is a member of the LA Roadrunners Club and finished four consecutive Los Angeles Marathon Races.

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That’s me, standing beside my daughter and son, the Bald Runner!

Sunday’s Long Slow Distance Run


18 November 2007

For not running for the past three days, I planned to have my long slow distance (LSD) run for Sunday. I felt the three-day rest I imposed to myself made me nervous and uneasy, thinking that the mileage I have ran for the past days would be meaningless and gone to waste. For the past weeks, I’ve been trying to test and evaluate my body if I could still run the Marathon despite the short preparations and training adjustments I have to make while I am doing my job with my unit or command. This is the reason why I came up with a Training Journal so that I can review and evaluate my training progress. But the 3-day rest since Thursday is telling me that my body could no longer take the beating of a Marathon, more so that I am getting older since I concentrated on training and finishing my yearly marathons in the ’80s & ’90s. But my mind would tell me otherwise..I wanted to run some more!

Finally, last night I’ve decided to run even if Sunday is supposed to be a rest day but those three days had made me restless, uncomfortable and uneasy. It seems my body is asking for more beating on the road and for more practice runs. I prepared my grey Accel shorts, white t-shirt, socks and my New Balance running shoes. I slept early last night just to be sure I have at least seven hours of sleep. I had my alarm clock set at 4:30 AM and intend to have my run at exactly 5:00 AM after a short stretching session.

As scheduled, I started my run at 5:00 AM with a small flashlight on my right hand as the surrounding was still dark. I conditioned my mind that this practice run is a long, slow distance run and had to control my pace. After running for almost one kilometer, it started to rain! I made a wrong decision not to wear my Fort Ilocandia Golf Club baseball cap! The rain started to hit/drop on my bald head and the feeling was refreshing. I kept on running while the rain was on and off. On my second kilometer, my sweat started to mix with the rain and my whole t-shirt was damp.

I made my run along the 2-mile route that I have measured inside the camp. Practically, the course is a hill practice route. I prepositioned a number of bottled water at the starting line where I can take a drink every after a round of the route. My first round’s time was 18:48 mins and I had to slow down as I wanted my pace to be slower. I guess, I started to run faster when I felt the rain falling on my head! At least, I wanted to have an average pace of 20 mins per round (2 miles) or 10 mins per mile pace. So, for the next rounds I have to slow down.

I really wanted to test my body how it feels when I run continuously for two hours, not thinking of the distance I could cover for the duration of my run. Slowly and consistently, I was able to finish and stop my run for the morning after completing seven (7) rounds of my 2-mile route. If not for the Sunday Mass which is scheduled at 8:00 AM this morning, I could have run more and test my body at how much time lapsed and how far is the distance that I could cover before I hit my “wall”. I stopped at 7:20 AM and did my stretching exercises after the run. For two hours and twenty minutes, I was still strong and wanted to run some more. But my schedule with God, the Creator for at least one hour per week in our Chapel has the most priority to attend to during Sundays.

For this morning, I was able to run 14 miles or 22.4 kilometers for a time of 2:20:00. This is the longest run I’ve made since I started to train again for the Marathon or be serious again in joining the road races in Manila. I was running at an average pace of 6:15 mins per kilometer or 10:00 mins per mile which was very comfortable and easy for me.

Surprisingly, I don’t feel any pain or any injuries on my feet and legs. I got some rashes on my groin area because of the wet running shorts that always got stucked to the inner portion of my thighs. The rubbing of the wet shorts to my inner thigh made my skin sore. I should had applied more body lotion/oil on my groin area. Anyway, the rashes will be gone in a few days.

Positively thinking, I can conclude that I can still run the Marathon within the four-hour range/sub-five hours if I joined a Marathon Race today! I can feel I am on the right track for my preparations and training for my next Marathon in February 2008. My previous increasing and graduated long runs for the past weeks; hill training runs in Jamindan; regular massage; sleep; and the latest 3-day rest contributed in today’s training accomplishment.

This calls for a celebration..I will drink a glass of Robert Mondavi’s Cabarnet Sauvignon before going to bed tonight!!!

Recap: Training Journal (11-17 Nov 2007)


Total Miles/Kms (Running)—18.125 miles/29 kms

Total Miles/Kms (X-training/Cycling)—13.125 miles/21 km

Total Miles/Kms Covered—31.25 miles/50 kms

Average Speed (Run)—6:00 – 6:15 mins/km or 9:30 – 10:00 mins/mile

Number of Speed Runs—One

Number Speed/Tempo Runs—None

Comments: I am starting to get my strength and endurance for longer distance running. If not for the rains in my place, I could have logged on more kms/miles for the week. Anyway, I was able to have more time to rest and have my muscles recovered through massage and stretching. I hope to improve more on my speed in the next weeks to come. So far, I don’t have any injuries or pain after my rest days. It was a nice week!

6th DND-AFP Gintong Pangarap for Marathon Race (Team Relay)


The 6th rendition of the DND-AFP Gintong Pangarap for Marathon Race will be held on 5:30 AM of 16 December 2007. The race will start and finish at the Grandstand of the Bonifacio Naval Station in Fort Bonifacio. (Note: The grandstand could be reached by entering the gate towards the Headquarters of the Philippine Marines near the old Gate 3 of Fort Bonifacio)

The race will be a team relay. Each team should consist of two male runners and one female runner. Each member of the team will run a distance of 7 kilometers. Each runner will start and finish infront of the Grandstand. Teams will be divided into two categories—Juniors, for 39 years old and below; and Seniors, for 40 years old and above. The lowest total time aggregate for the team wins. The top three (3) teams, for each age category, will be awarded with throphy, medals and cash prizes. Special awards/trophies, medals and cash prizes  will be given to top three teams in the civilian sector.

The registration fee is One Hundred Fifty Pesos (P 150.00) per individual/Four Hundred Fifty Pesos (P 450.00) for the whole team. Each runner will receive a Cerificate of Completion/Achievement; a Finisher’s Medal; Finisher’s T-shirt; and Free Food after the race. There will be surprise gifts during the awarding ceremony. 

For particulars and registration forms, please contact Maj Rodrigo Turno at his cellphone # 0905-900-3658

DND-AFP Gintong Pangarap For Marathon


I really don’t know if this is a Sports Project or a Sports Program which was created after the 2000 Olympic Games. But the way it was managed and run by its former Chairman and Director, it appears that this is a Sports Program which is being undertaken by the Department of National Defense and the Armed Forces of the Philippines. The vision of this program is for the country to develop future candidates/athletes for our quest towards attaining our “First Olympic Gold Medal” in the sports of Taekwando, Boxing, Shooting, and Marathon, initially, among the officers and soldiers of the AFP. Thus, it was named as “DND-AFP Gintong Pangarap” (Golden Dream).

The DND-AFP took upon itself to concentrate on these four sports as most of the officers and men of the AFP are trained, exposed, and excelled in each of these sports discipline. Most of the national athletes who excel in these sports are non-commisioned officers/Enlisted Personnel of the AFP and some of the officers also excel in Taekwando and Shooting. During President Marcos’ administration, top athletes of the country were made to be enlisted in the AFP so that they have a continuous source of income/pay & allowances. These athletes only received additional allowances and training support from their respective Sports Committees/Federations and the National Sports Commission if they are preparing for international competitions and if they win medals in prestigious competitions abroad. This program had been carried up to the present. But things had not improved in our support to our national athletes. It is sad to say that they are not properly coached, lack of facilities & sports equipment, not exposed in international competitions, “malnourished”, no scholarship/educational program for the less-privileged athletes, and worst, being exploited by politics in the country’s sports programs.

The DND-AFP took the initiative to embark on these four sports programs/discipline by assigning senior officers of the AFP who excel/have interest on these sports to lead and attain the vision of the program. However, after the Olympic Games “fever” had gone, the interest and commitment for the improvement and exposure of such sports died down, except for the Marathon Program. The main culprit of this situation was the lack of resources/financial support to sustain the program and lack of leadership. Luckily for the Marathon, the previous Chairman/Program Director initiated fund-raising programs and made the program as an organization and had it registered as an Incorporation through the Security Exchange Commission (SEC). The former Program Director was a “passionate” Marathoner/Runner. Before he retired from the service as an Admiral of the Philippine Navy, he was able to conduct an annual rendition of the DND-AFP Gintong Pangarap for Marathon during the month of December, as part of the one-month celebration of the AFP Anniversary, from November up to the anniversary day, every 21st of  December. Before the program was handed to me, the program was able to conduct three (3) annual races (combination of 5K, 10K, & 20K) where the venues were rotated among the Major Branch of Service of the AFP (Philippine Army, Philippine Navy, & Philippine Air Force). The ultimate goal then was to conduct a full Marathon for the members of the AFP.

Under my leadership, the program conducted it’s 4th race which was a “5 in 1” race event. There was a Half-Marathon, 10K, 5K, 2-Mile General’s Race, and Members of the Media 2-Mile Race.  There were lots of awards and lots of classification among the age category runners which made the awarding ceremony longer than the conduct of the Half-Marathon Race. The lesser distance races were done inside Camp Aguinaldo while the Half-Marathon covered nearby roads leading to the Green Meadows Subdivision. Most of the Generals, who attended the 2-mile race, walked! This was the first time that we exposed and included the public/civilian sector in our race/program. This event was done sometime in June 2006.

The 5th rendition of the Sports Program was the introduction of the 3 X 7K Team Relay ( 2-man & 1-woman per team) which was conducted in Fort Bonifacio, last February of this year, where the race route covered up to the grounds of the Libingan ng mga Bayani. The conduct and management of the race was very simple and it became a success. A number of teams from the civilian sector joined this event and and they received special awards for their involvement and attendance. In the AFP, this  event format was copied by other Major Branch of Service in their inter-athletic competitions.

On this 16th of December 2007, the DND-AFP Gintong Pangarap For Marathon Team Relay Race will be held at the Bonifacio Naval Station, Fort Bonifacio. There is a clamor/request from other running groups to bring back the Half-Marathon Race of this program. This request will be decided by the members of the Sports Program during their last coordinating conference on 23 November 2007.

I wanted to have more races every year but due to work-related constraints, the athletic/sports representatives from the Major Services opted to have at least two races every year with the end-view of conducting a full Marathon in the future.

At present, the financial resources turned-over to me by the previous Chairman/Director had been “doubled” (increased by 100%) as we plan to conduct more races and realize our goal to conduct a Marathon Race. May this goal of the program be attained before I retire from the service.

Training Journal


11-17 November 2007

11 Nov (Sunday)—–Rest, One Hour Swedish Body Massage

12 Nov (Monday)—-Slow Run along 2-mile route inside camp @  9:30-10:00 pace/mile.

             Ran 5 X 2 miles from 5:20-7:00 PM.

             Average Pace–9:51 per mile or 6:09.3 per kilometer.

             Total Time—1:38:32

             Total Distance—10 miles/16 kilometers.

              Stretching After Run—15 minutes

Comments: Getting stronger and more relaxed. Better and longer strides. Breathing rythym much improved. Sunday rest, 7-hour sleep in the evening  and body massage greatly contributed for a better performance. Drank water every 2 miles. Cooler weather in the early evening. Had to run slower on dark spots/areas along the road without street lights. Camp streets will be fully lighted within 1-2 weeks!

13 Nov (Tuesday)—-CrossTraining (Cycling/Stationary Biking)/ One Hr

               Used my Mountain Bike mounted on a Minoura Trainer

                Time of Activity—-5:30-6:30 PM

                 Average Speed—–21-23 kms/hour

                 Cycling RPM——-80-85 rpm (Average)

                 Low/High RPM—70/105 rpm

                 Estimated Distance Covered—-21-22 kms

Comments: Had slight high blood pressure of 130/90 before biking. I made short hill walking prior to my blood pressure test. Still tired from yesterday’s run, slept average of 5 hours last night & woke up early this morning. My butt is sore for not biking for the past two months! It was a nice cross-training workout. The whole floor was wet with my sweat. I have to sleep early tonight for my fast tempo run tomorrow!

14 Nov (Wednesday)—Speed Run/Tempo

               5 X 1 Km @ 5:50-6:00 min pace per repetition

               1 Km Recovery Run in between reps @ 6:33-6:45 min

               1.5 Km Warm Up Run @ 7:00 min pace per km

               1.5 Km Cool Down Run @ 7:30 min pace per km

               Time of Run—2:20-3:45 PM; Cloudy skies

               Total Distance Covered—8.125 Miles/13 Kms

               Total Aggregate Time—1:24:15

Comments: I was running along the beachfront of Boracay from North, Station 0 to Station 3, end of the white beach in the South  and vice-versa, which covers a distance of about 5 Kms. I practically ran the whole white sand stretch for three times. I had slow runs along Stations 2 & 3 as the sand was very loose. My feet could hardly hit the ground on stable condition as my feet were buried in the sand. I could hardly kick my legs and bring up my knees fast because of the unstable & loose ground. The workout strengthened my knees and ankles. I feel pain on my knees and ankles right now. I need to rest them early tonight. The sky was cloudy and weather was not hot. As I ran towards the north, I was going against the wind which gave little resistance to my runs. I ended the workout with a “Halo-Halo” with lots of crushed ice at Cindy’s @ The Mall!

15 Nov (Thursday)—Rest, Swedish Massage @ Riviera Spa, Iloilo City

Comments: Had 10 minutes Sauna and one hour of Swedish Massage in Iloilo City after attending a meeting. Slept early in the evening & had 7 hours of sleep.

16 Nov (Friday)—Rest, No Run

17 Nov (Saturday)—Rest, No Run

Comments: It’s been raining for the past two days. I needed these two days to rest and read my books.