Tag: Jogging

Gym Workout #3; “24 Hours”; & Coach Jim

On By kingofpotsIn Insights, Jogging, Runners' Training, Running5 Comments

7:15 AM 20 May 2008

This is the beauty of being retired from the service. I can have all the time to do what I would want to do without any pressure or responsibility in mind except to myself. It does not matter what day of the week is or if there is a typhoon coming or not, what is important is to be able to sleep soundly at night and prepare my road race for the next weekend. Simply stated, I should “enjoy life” after retirement!

Yesterday was a rest day for me and I could hardly access my Dashboard with WordPress. I really do not know the reason with the “traffic”  and the slow response I am getting from my laptop. I could hardly upload the pictures from my computer to my posts. It took me for a while to access my blogsite and instead of wasting my time waiting for my laptop to respond and post my pictures,  I decided to watch the DVD (original, of course!) of “24” Hours’ Season 6. Well, it was great watching Jack Bauer (my favorite TV series character) again. The first 3 episodes motivated me to have my gym workout today.

After my routine stretching exercises, I started with my dumbbell routine exercises for my biceps, triceps, shoulders, chest muscles using lighter weights (7.5, 10, 15, 35 lbs). After few minutes of my dumbbell drills, I started to perspire because the gym was using big industrial fans as vetilation. The gym is inside a mall and the regular air-conditioning system starts at 9:00 AM. Anyway, I like what I was experiencing inside this gym. I did some abdominal curls with the machines available; side bends with 25-lb weights on each hand on the side, calf raises with such weights, knee bends, lunges, and ladder steps. I did also some inclned bench press for my upper chest muscles.

This morning, I observed that the “Classic Gym” section was full with tall guys who I believed are basketball players/athletes. I could see that their eyes were glancing at my ASICS Gel-Kinsei 2 shoes and one of them approached me and asked where I bought them and how much I paid. And I answered him about Athlete’s Foot Store at Glorietta and its expensive price. This guy introduced himself as “Coach Jim” who is a biomechanical sports expert whose expetise is to make an athlete more efficient and scientific in his body movements in any sports. In return, I introduced myself as the “Bald Runner”, pointing at my head and invited him to visit this blogsite. I told him also that I posted a Shoe Review of the ASICS Gel-Kinsei 2 in my blog. It was nice talking briefly with Coach Jim and hope to see him again.

Time flew so fast inside the gym if you are busy with your exercises and drills. Actually, I don’t talk so much and socialize with others while I am inside the gym. The faster I do my drills, the better for me. But this morning was my longest stay inside the gym, two hours & 15 minutes.

Music—Metallica; Barry White; & Abba

I am on my way to Baguio City.

Market! Market! 5-Mile Run

On By kingofpotsIn Jogging, Races, Running3 Comments

6:00 AM 18 May 2008 @ Market! Market!, The Fort

For the past days, I’ve been having a difficult time logging in at WordPress, thus, my posts had been delayed and spent much time waiting for me to register in my Dashboard. For this post, I waited for almost eight hour just to be able to make this post. Anyway, I am going to render a report of what happened in this morning’s Market! Market! 5-mile run.

I arrived at the Parking Area of Market! Market! at 5:20 AM and it was drizzling and the road was wet due to rains on the night before the race. I thought there were few runners who arrived for the race as I saw the assembly area vacant and few runners on the side of the road. However, I was informed that most of the runners are waiting at the Atrium area and shaded portions of the Shoppng Mall because of the slight rains. While I was about to have my stretching exercises, somebody called my attention and a lady recognized me as the Bald Runner even if I was wearing a runner’s cap. We had brief chat and by her intonation, I suspected that she is a foreigner. Later, at the Assembly Area, I was able to talk to her again and I found out that she is from Malaysia. Kim is a a regular visitor of this blog and we had a picture with the Philippine Army runners.

Before the run,  I met my brother Samie and his wife, Babette; Captain Ferdie Espejo; Major Rod Turno; Totoy Santos of Happy Feet; Cecil, Runmd, Rey Antoque; Officers and Enlisted Personnel of Headquarters Philippine Army; gym mates at Gold’s; and visitors/friends of Bald Runner. The race started and finished at the Access Road towards the Drop-Off point of the Shopping Mall. In my estimate, the road race was attended by almost 300 runners.

There was a short program before the start of the race but most of the runners were talking with one another and were raring for the start of the road race. Then suddenly, we heard a countdown from 10 to 1and then the command “Go”. I started slowly to allow the other runners infront of me to increase their pace as they reached the wider road between Serendra and Market! Market!  Once I reached the wide road, I immediately positioned myself on the left side of the running pack and increased my pace towards the International School area as I know this place is slightly going downhill. Immediately after the turn-around point where he road marshalls gave the first string band and going back  the International School area, a strong wind was meeting all the runners. We were running “aganst the wind”, a first tme experience in the area! The slightly uphill road and the wind slowed down my pace but once I was reaching the portion infront of “The New World” area, I started to increase my pace again. In almost all the roads along the route, the runners were met with strong winds but it made me more comfortable and relaxed.

In between Km 4 & 5, along the stretch between Jollibee and McDonald’s, we were again running against the wind and I started to drink my Propel water tucked at my back and I felt that the winds and drinking slowed down my pace again. Before reaching the 7Km mark, I had my last drink and anticipated a faster run/sprint in my last kilometer. Unfortunately, two guys ( a local runner & a tall foreigner) overtook me on the last 700 meters from the finish line and tried to catch up with them by increasing my fast pace but my efforts were not enough. Anyway, I finished the 5-Mile Run with an unofficial tme of 38:57 minutes which made me happy and contented/satisfied with my performance. I was glad I finished the race before the rains started pouring to most of the runners after me. I immediately proceeded to my car and avoided the rain from mixing with my sweat.

The following were the data that registered in my GF 305 & the accessories I used:

Distance—7.94 kilometers     Time—38:57 minutes

Average Pace—4:54 mins/km        Average Speed—12.2 kms/hr

Maximum Speed—20.7 kms/hr     Total Calories—588 cal

Average HR—164 bpm                  Maximum HR—172 bpm

Total Ascent—512 meters            Total Descent—501 meters

Running Kit—New Balance “Boston Run”

Running Shoes—ASICS Gel-Kinsei 2

Music—Bee Gees (Live: One Night Only)

Music Player—Ipod Nano (8GB) & Ipod’s Nike Arm Band—My Birthday Gifts to Myself

My Kilometer-Split times:

1K—4:43 mins                 5K—5:10 mins

2K—4:29 mins                 6K—4:50 mins

3K—5:07 mins                 7K—5:03 mins

4K—4:41 mins                 8K—4:32 mins

It was a nice run and road race. I will be posting the pictures on my next post.

Birthday Run

On By kingofpotsIn Jogging, Runners' Training, Running9 Comments

6:33 AM 16 May 2008 @ The Fort-Libingan ng mga Bayani-Heritage Park

I am officially retired from the active military service effective today, my 56th birthday and the first thing I have to do as a “civilian” is to have a long steady run for 20 kilometers as I had planned and announced during my farewell speech yesterday.

I started at 6:33 AM at the crossing of the road that leads to the Old Gate 1 of Fort Bonifacio and the road going to the International School. I took the 4th Global Cty/ ANTA 10K Run route but after running for about 14 kilometers, I started to walk infront of the stores along Bonfacio High Street on both sides. I dropped by the Starbucks to have a refill of my water jug for my Nathan Water Belt. After the brief brisk walk around, I started again to run towards the MC Home Depot, turn left towards Jollibee and was able to reach MacDonalds. From that point, I proceeded to Lawton Avenue, turn left at Bayani Road towards he Libingan ng mga Bayani.

As I approached the Gate of the Libingan mg mga Bayani, I had observed that there were police and men in barong tagalog and thought that there must had been a burial activity of a VIP. A Military Police of the Philippine Army met me before the Gate and told me that running is not allowed inside as the President/Her Excellency Gloria Macapagal-Arroyo will be expected to be inside the Cemetery in  few minutes.  No need to force the issue and plan to run inside the cemetery and made my turn-around as soon as possible. I proceeded towards the “Heritage Mile” and reached up to C-5 Road. At this point my GF 305 registered 20.01 kms.

It was already 8:40 AM and the sun’s heat was too hot and slowly jogged back towards Gate 3 of Fort Bonifacio until I reached my quarters. I had my post-stretching exercises before entering my quarters.

As a result of my Birthday run, I was drenched with my sweat down to my running shoes and I got “sunburned” again! 

 The following were the readings I got from my GF 305:

Distance—20.01 kilometers    Time—1:57:25 hours

Average Pace—5:52 mins/km          Average Speed—10.2 kms/hr

Maximum Speed—15.4 kms/hr       Total Calories—1,466 cal

Average HR—148 bpm                     Maximum HR—160 bpm

Cool-Down Run Distance—1.35 kms

Running Shoes—ASICS Gel-Kayano 13

It Is Done & I am Free!

On By kingofpotsIn Insights, Jogging, Running17 Comments

10:30 AM 15 May 2008 @ Jamindan & 7:00 PM @ Iloilo Airport

I woke up at 3:00 AM to prepare and board the only PAL flight to Roxas City from Manila for the day together with the General Officer who will replace me as the Commander of the 3rd Infantry Division of the Philippine Army and the Party of the Newly-Installed Commanding General of the Philippine Army. The plane left Manila at 5:30 AM and arrived in Roxas City as scheduled at 6:30 AM. After a brief breakfast and change to our Battle Dress Army Uniform, we were on our way to Camp Peralta in Jamindan, Capiz which one hour and 15 minutes ride from Roxas City.

After Arrival Honors for the Commanding General of the Philipine Army was given, we had a brief talk in my office where the Incoming Commander of the 3ID, PA, the Commanding General of the PA, and myself signed the result of the audit & inspection of the financial resources of the command made by the Internal Auditor of the Philippine Army. The result of the inspection showed that I am turning-over an amount of almost 1.7 Million Pesos to the Incoming Commander as part of the unspent financial resources of the Command up to the end of the 2nd Quarter of this year.

The turn-over of command ceremony started at 9:45 AM and it was finished at 10:30 AM. I was awarded the third highest award of the AFP for the accomplishments that my Command had done during my tenure as the Commander for one year and two months. In my farewell speech, I paid tribute and thanks to my commanders & soldiers who successfully dismantled two (2) Guerrilla Fronts and downgraded another two (2) Guerrilla Fronts of the CPP/NPA in the provinces of Cebu, Bohol, Aklan, and Negros Occidental during my stint as the Commander of the Division and the Command is on the right track and on schedule to finally clear all the remaining six (6) Guerrilla Fronts in Negros & Panay Islands before the mid-part of 2010. Noteworthy among the accomplishments is the cementing of a road that connects the Camp to the Provincial Road from Jamindan which was neglected for the past 21 years and the return of about 8 Million Pesos to the Finance Center of the Philippines which represents pay and allowances of “ghosts” or unfilled CAFGU quotas in my Area of Responsibility.

Before the ceremony/program ended the CG, PA gave me a memento of a replica & mini-statue of  a “Bald Lapu-lapu”, the symbol of a “warrior” in the Visayas (which looks like me!) and a Command Plaque. My Assistant Division Commander gave me a painting of our Grotto in the Camp with Mother Mary overlooking the whole camp. The Division Sargeant Major gave me a one-foot statue of “Bald Runner”. The Officers, Enlisted Men, and Civilian Employees gave me a framed blown-up picture of “Bald Runner” while running the Runnex@25 at the UP Campus with their signatures written on the borders of the picture. But what made me laughed and elated was a painting/charcoal caricature of myself while I was a cadet at the PMA with my head full of hairs and a Chuck Taylor/ELPO Rubber shoes and Bald Runner with my sunglasses, Nike Pro Running Kit & ASICS Running Shoes, running side by side! To all the members of “Team Spearhead Division”. thank you very much for all the gifts. I will treasure all these gifts!

Finally, before I left the Camp, I was given a full military departure honors with a 13-Gun Salute (for a Major General) and after the ceremony, I was given a mounted Gun/Cannon Shell that was fired first. After posing my last group picture with all the Officers and Men of the 3rd Infantry Division, I was already on my way to Iloilo City to board the last PAL flight back to Manila.

After 33 years and 3 months of military service with the Armed Forces of the Philippines and 4 years at the Philippine Military Academy, a total of 37 years & 3 months, I am going back to civilian life once again!

At last, I am done with my military service and I am already free!

Nalpasen!

Tomorrow, I will run 20 kilometers early in the morning to celebrate my 56th Birthday!

Gym Workout #2

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

6:30 AM 14 May 2008

This is my second time to have my gym workout for this week and it lasted for one hour & 45 minutes. I did the following exercises:

Calf Raises with Barbell (30 lbs) on my shoulders: 3 sets X 30 reps

Squats (Full & Half) with Barbell (30 lbs) on Shoulders: 3 sets X 30 reps

Lunges with  Barbell (30 lbs) on Shoulders: 50 times

Dumbbell Pullovers: 35 lbs @ 3 sets X 15 reps

Arms Curl w/ Dumbbels: 15 lbs @ 3 sets X 20 reps

Shoulder Shrugs: 15 lbs @ 3 sets X 20 reps

Lateral Supine Raises: 15 lbs Dumbbells @ 3 sets X 20 reps

Abdominal Machine: 40 lbs @ 3 sets X 20 reps

Sit-Ups w/ Rubber Ball: 100 reps

Arms Extension w/ Dumbbells: 15 lbs @ 3 sets X 20 reps

Bench Press: 50 lbs @ 3 sets X 10 reps

Lateral Pull: 90 lbs @ 3 sets X 10 reps 

I did some stretching before and after my gym workout. My workout ended with 50 reps of “jumping jacks”.

It was a nice gym workout and I did not had any runs for the day.

Tempo Run At The Fort

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

5:50 AM 13 May 2008 @ The Fort

I treated myself with a tempo run early this morning after getting the information from my son, John, that I am officially registered to run The San Franciso Marathon which will be held on 03 August 2008.

My goal for this marathon is to finish sub-4 hours. This is a tall order to accomplish but with proper preparation and training, I know I could make it.

After stretching, I started my run with a slow pace covering a distance of 6 kms at an average pace of 6:00 mins per kilometer. For the next 6 kilometers,  I increased my pace but the ascending part at the International School area slowed me for a few seconds from my avarage pace. I finished the tempo run for 6 kilometers  with an average pace of 5:15 minutes per kilometer. In my cool-down run, I ran another 8.5 kilometers with an average pace of 6:45 minutes per kilometer. In total, I was able to run 20.5 kilometers this morning.

I used the 4th Global City 10K route, however, I extended my distance by covering the US Cemetery Circle to Robinson’s Condo at Lawton Avenue and did at least 4 times around the BHS big loop. I finished my run at my quarters inside Fort Bonifacio.

Today’s weather was nice for a long run because the rising sun was covered with clouds. It even had some showers during my last 2 kilometers of my cool-down run. 

I Got My Confirmation

On By kingofpotsIn Jogging, Marathon Race, Races, Running18 Comments

This is my Birthday Gift from my Marathon Kids!

My son, John, just forwarded a confirmation notice/approval of my offcial entry to participate in the 2008 San Francisco Marathon (SFM) this coming 03 August 2008.

My race bib number is 8586. My son and daughter will be running with me in this marathon.

Back To The Gym

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

3:45 PM 12 May 2008

This afternoon, I finally decided to start my supplementary weight training at the gym. I concentrated my workout with my arms, shoulders, chest muscles, upper legs and abdominal muscles. I used light weights but with faster and higher number of repetitions.

After almost four months of not having workouts at the gym, I could feel that my muscles are shrinking and need to be toned again. My workout lasted for one hour and fifteen minutes and I was able to attain the exercises that I wanted to be done.

Before I ended my weight workout, I had my post stretching exercises for my arms, shoulders, body, and legs.

It was nice being back to the gym.

Lessons Learned: Runnex@25

On By kingofpotsIn Insights, Jogging, Races, Running7 Comments

1) Murphy’s Law—If you think you have prepared for everything as planned, there is always a time that things will somehow go wrong. I wasn’t able to use my Nathan Water Belt because there was something wrong with the strap. It was not a factory defect but I made some adjustments with the strap on my own and the slight adjustment I made needs to be fixed and I needed more time to do it. So, I decided not to use it and instead opted to carry with me a bottled water and “inserted” it on my back, tucked in with my running shorts during the road race.

My Samsung MP3 suddenly stopped and turned off by itself. I tried to put it on but it later stopped. I knew I had it fully charged the night before the race. I was glad I was still at the Starting Area when my MP3 was not working. I had to remove my MP3 and handed it over to my staff. Surprisingly, my MP3 does not have any problems when I am using it in my running workouts in Jamindan or in Manila.

2) With or Without Music?—I had observed that having a music played on my ears while running gave me the “boost” to make my pace faster. Without music on this race made my time a little slower from my target goal.

3) Rest & Recovery—At least 5-6 days before the race, I thought of decreasing my mileage for the week and try to rest and recover from the running workouts and road races I joined after finishing the Pasig River International Marathon last 24 February. I observed that the results of the rest & recovery/tapering period did not take effect during the day of the race but on the days after the Runnex@25 10K Run. On the week after this race, I was able to increase my mileage and ran easily without much effort.

4) Speed Runs—I need to have more “speed runs”/interval training on the oval track and force my body to its limits. But this is only attainable if I have already enough strength and endurance built from my foundation training.

5) Runner’s Fashion—The Nike Sports Pro Kit that I used was nice-looking and comfortable to the body. The “NIKE Air Zoom Explosion Road 2” running shoes that I wore was my first time to use it directly to a road race without any “break-in”. It was a light racer shoe which has some protruding studs on the midsole that forced me to run on my toes. I am highly recommending this shoes to the younger and faster runners.

Another LSD @ The Fort

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

6:26 AM 10 May 2008

*** I posted this story early Sunday morning but it got lost while WordPress was having its “Service Maintenance”.

It was Saturday and in my training and preparation for a road race, I usually do not run on the day before the day of the race. However, this day was an exception as I finally decided to take a long run in order to slowly increase my mileage for the week. I started my run at the vicinity of the old Gate 1 of Fort Bonifacio and took the road that leads to the International School and Market! Market!. From South of Market (SOMA), I proceeded to the US Cemetery Circle and made two rounds around it before going towards Lawton Avenue. I turned right at the newly-completed Robinson’s Condo and proceeded towards Essensa and then to Pacific Plaza. I passed by McDonalds and then to Jollibee-St Luke’s Hospital and took the road at the back of Price Smart and back to where I started. This is an extended 1st loop of the 4th Global City Run. I registered a distance of 7 kilometers at this point.

I did another loop which was the smaller loop of the 4th Global City Run and while I was to complete one round of the Bonifacio High Street (BHS) big loop, I met Bards aka Banana Running and Harry. At this point, my GF 305 registered 13.4 kilometers. We ran together for one round of the big loop and Bards asked if I joined the Active Fitness Fun Run which was held that morning. Later, we talked about building foundation/base in running to prevent injuries, Bards’ new Newton Running shoes, and incoming road races to join. When we were about to complete one round, somebody shouted/greeted me from a moving car along the road. It was Annalene (“Annalene’sStory”)! I was trying to recall her name and wanted to shout at her, too but I was distracted by the music I was hearing in my MP3 and the conversation I was having with Bards. Anyway, I just waved my hands to Annalene to acknowledge her greetings.

After running one big loop at BHS with Bards & Harry, they decided to call it a day and proceeded to the parking area. it was nice running while talking to Bards& Harry. I did another round along the big loop and decided to stop and visit the Active Fitness Expo Booths. I met Taki & friends inside the Expo and we talked about shoes, running kits, and “1,000 Km Club” and later we had some picture-taking. Taki & friends participated in the Active Fitness Fun Run.

From the Expo Booth, I resumed my running towards MC Home Depot and then turn left towards Jollibee and then left towards McDonalds/One McKinley. It was too hot already and just maintained my jogging along Lawton Avenue and later reached my quarters at Fort Bonifacio. The following data registered in my GF 305:

Distance—18.0 kms             Time—1:48:15 hours

Average Pace—6:10 mins/km      Average Speed—9.8 kms/hr

Maximum Speed—19 kms/hr      Total Calories—1,253 cal

Average HR—153 bpm                 Maximum HR—164 bpm

Total Ascent—905 meters           Total Descent—890 meters

Music—Bob Marley; Bon Jovi; Dave Matthews Band

Running Shoes—ASICS Gel-Kayano 13