Tag: Jogging

My Pictures @ RUNNEX@25

On By kingofpotsIn Jogging, Pictures, Races, Running1 Comment

04 May 2008 at UP Diliman Campus

This was the sight of the runners at the starting line when I entered the assembly area 7 minutes before gun time. The front runners were the 10K runners and at the back portion were the 5K & 2.2K runners who were released two minutes after the first running group.

I was with the “senior” runners at the middle of the pack inside the assembly area before the start of the race.

On the road going to the UP Police Office area. 

On the road infront of the Oblation.

Running side by side with Dr. Tan of the Fairview Running Club.

Running on the last stretch of the road race approaching the finish line.

After passing the Finish Line and walking along the chute with RunRio holding the microphone.

A pose at the Finish Line.

Runnex @ 25 10K Race

On By kingofpotsIn Jogging, Races, Running12 Comments

6:00 AM 04 May 2008 at UP Diliman Campus

I arrived at the Parking Area, far away from the Assembly Area, and started to have my stretching and warm-up about 30 minutes before the scheduled start time of 6:00 AM. I put on my GF 305 while standing still doing my body stretch. I tried to put on also my MP3 but later decided not to use it on the last minute before the start. After my stretching, I immediately had a slow-jog of about 100 yards and repeatedly jogged that distance for about 10 minutes just to be able for my body to start sweating.

After my slow jogging, I started to briskly walk to the Assembly area and I was surprised to see a lot of runners who had already checked-in for the 10K, 5K & 3K distance runs. It was already 3 minutes before the start time and I was able to see some of the visitors of this blog raring to go for the race. The 5K race was scheduled to start 2 minutes after the 10K runners had started and another interval of 2 minutes for the 3k runners to start after the 5K runners had left the starting area.

The 10K race started on time with so many runners infront of me as I was positioned at the middle of the pack before the start of the race. I slowly started my run and had to pass through the slower runner for the first 100 meters. At the 400-meter mark, I slowly passed some of the runners and I was able to get my position and my comfortable pace. I was glad I did not had anybody on my sides or immediately on my front and I just maintained my position up to the first ascent portion of the route. The elite 5K runners started to pass by and overtook me at the 600-meter mark and they were really fast! But I just concentrated on my pace and was not affected with their blistering pace. 

I was using a new Nike Zoom racing shoes which I think is the lightest running shoes that I bought lately which is my “gift” to myself for finishing another 100 kilometers in my “1,000 Km Club”. I was concentrating on my new shoes and praising it on my mind for it appears that it is very comfortable to my feet and I am forced to have a “ball-toe” footstrike on the ground. I was happy for having a positive thoughts on my new shoes for the 2-3 kilometers. I was having a good time “shuffling” and sprinting with my new Nike Zoom shoes! I was also happy that the shoes responded well on the curves on the road most especially on the turn-around points. The sole of the shoes really grabbed the ground and made my feet stable.

At the 5-km point, I tried to look at my GF 305 for the first time and I was able to see 25+ minutes and my mind registered to a “panic” mode thinking that I might finish the race in 50 minutes or more. I made a comment to Mark last night that the goal for this race should be sub-50 minutes after informing me that the course is more than 10 K, to be exact, 10.89 K and this was also the observation of “the loony runner”. Mark was 10-15 meters infront of me on the 1st 5K but he started to increase his pace on the last 5K and he is really making a lot of improvements. Hey, Mark, you are really the most improved runner!

At the 7K point, I had the chance to run beside Dr. Tan of the Farview Runners and he is really a strong runner at his age but he slowly reduced his pace later when we were about to go uphill. At the 8k point & turn-around while I was drinking from my bottled water, the loony runner passed by with a consistent fast pace with a water container on his hand and another bottle of water on his “small on the back” tucked in his running shorts. I tried to pick-up my pace for the next 400 meters and made some “speed play” on the last 2 kilometers. After running for almost 800 meters on a “sprint” mode, I started to feel as if I was going to “throw-up”. That was a “warning sign” for my body to slow down and I just relaxed my speed and concentrated on my running form and be able to finish the pace.

At the last turn, I looked again at my GF 305 and I was able to glance that it just registered 46:00 minutes. Looking at a distance with the finish line on sight, I started to pick-up my pace combining my “shuffling” and “high knee” running. I had to count 1 to 10 repeatedly to maintain a fast rythym and concentrate on my running form towards the finish line.

I finished the 10K race in 48:48 minutes as registered in my GF 305. My watch also registered a distance of 9.90 kilometers. I registered a “negative split” on this race, finishing the 1st 5K in 25+ minutes and the last 5K in 23+ minutes.

Well, I did not register a better time from my previous 10K race two weeks ago but I am still happy that I was able to improve my time from my previous RUNNEX race last 02 December 2007 on the roads of UP Campus where I registered a time of 52:07 minutes.

It was a nice run. I am going to add another P 500.00 to my Charity Fund for finishing this road race.

Thanks again to those who donated their used/old running shoes to the Project Donate A Shoe. My special mention goes to Cecil/Miraclecello who removed his running shoes after the race and donated them to our project. Mabuhay ka, Cecil!

RUNNEX Road Races

On By kingofpotsIn Jogging, Running6 Comments

A day before the Runnex @ 25 10 K Race will be conducted, I am trying to recall my first race at UP Campus.

I’ve posted my story on “Time Stealer” where there was a big discrepancy (again) on the time registered on my wristwatch and the official results of the race. At that time, I was still using my old reliable Casio Pathfinder watch. The 27th RUNNEX Executive 10K Run was held last 02 December 2007, which was six weeks after I seriously revived my running, and I registered a time of 52:07 minutes. However, the official results showed that I had a time of 52:39 minutes and I had somebody next to me with a time of 52:42 minutes. One of my staff was able to take a picture of me, at least 100 meters from the finish line, and there was nobody at my back which has a distance of 3 seconds from me! Well, this was my first experience on my observations of faulty timing system in our road races in the country.

Surprisingly, in this RUNNEX 10K run, I was able to improve my time by almost 3 minutes from my time with the Animo Run which was held a week before the run. I became to doubt whether the Animo Run was more than 10K or the RUNNEX Run had a shorter distance or I really improved on my performance. We’ll see the answers tomorrow after the run from my GF 305.

Looking at the route in tomorrow’s RUNNEX 10K run, the organizers slightly changed the course (start/finish and direction of the race) but the roads to be covered are the same with the first race I joined. I just hope that they measured the route accurately. The course is relatively flat with very low ascent as compared with the hills in Bayani Road. McKinley Hill, and the portion of the road infront of the Heritage Park. The roads are relatively covered with trees except at the wide road infront of the Oblation. This was where I saw a runner crossing the center island at least 20 yards before the turn-around point.

The 10K course will be a 2-loop run and I am anticipating again to have a faster pace in the 1st loop and decreasing my pace for the last loop. For those who are planning to have negative split time on this course, this will be a nice road race to test your endurance & stamina to push harder on the 2nd loop. Well, for me, I am trying to be consistent with my even-pace strategy for this race. I must admit and as seen in my running workouts for the past two weeks, I did not have any “speed or tempo” runs.

I am sure this race is well-supported with prestigious corporate sponsors as in the past. I could remember that I brought home a lot of sports drinks and many give-aways after the race. The suppor system in the RUNNEX races are really superb and outstanding.

To my fellow runners, good luck and see you tomorrow!

To those who are willing and planning to donate their old running shoes or any rubber shoes, please bring them with you and our booth will be there to receive your donations. Thanks!

Tapering

On By kingofpotsIn Jogging, Runners' Training, Running2 Comments

After having almost daily long runs last week, I feel that my body needs some rest and recovery. Ever since I finished the Pasig River Marathon last 24 February up to the present, I never stopped my running workouts for rest and recovery. Moreso, I don’t follow the word “tapering” which is one of the basic principles in physical training for better performance most especially in endurance sports like running.

For this week, I started to learn how to “jump rope” and do some running “drills”. Actually, I did it only once for this week for my leg muscles to slowly adapt to such activities. I reduced the distance of my daily running workouts with a slower pace. I had also a “deep muscle massage” to the calves of my legs which are already hard as “rocks”. The “deep massage” made me shout for the pain as the massage was done on every strand or fiber of my calves. I had to endure the severe pain that was felt with the pressing and kneading through the inner parts of my muscles with the purpose of making my calves as pliable and soft as possible. The massage took for hours. It was only this week that I was informed that I have soldiers in the camp who were trained in reflexology.

I had more sleep this time to include naps in the afternoon. I did more of my stretching during the day.

I hope that by reducing my mileage for this week, having more time to rest & sleep, and having a “deep massage” will give me some positive results in my next road race.

Pam Reed: The Ultramarathon Woman

On By kingofpotsIn Jogging, RunningLeave a comment

I bought a book at National Book Store entitled “The Extra Mile” by Pam Reed. This is the story of Pam Reed, a runner, wife, and a mother who started to bring awareness to the public through the media on ultramarathon races. Long before Dean Karnazes became popular as the Ultramarathon Man, Pam Reed was already making a name in ultramarathons when she won the Badwater Ultramarathon in 2002 and 2003. Dean Karnazes initially participated in the Badwater Ultramarathon on 2003 but he was defeated by Pam Reed by 25 minutes. Of course, Dean K won the next year’s event in 2004.

As I was reading the book, I could imagine the place and the distance where the Badwater Ultramarathon is done annually during the middle of the month of July. One time, my family and I visited Las Vegas during the month of July and while on the road going to Las Vegas, I could see along the Death Valley desert the giant Thermometer with the reading of 120 degrees Fahrenheit and this is the place where the ultramarathon starts. Badwater Ultrmarathon is considered as the “most challenging and hardest” route for an ultramarathon event. The race starts at an elevation of 282 feet below sea level (Badwater at Death Valley Desert) and finishes at Mount Whitney with an elevation of 8,360 feet. The race covers a distance of 135 miles or 216 kilometers and each runner should be able to finish the race in 60 hours.

The flat distance of 216 kilometers is from Manila to Damortis, La Union or from Laoag City to Balaoan, La Union or running along the North Luzon Expressway three times (up to Mabalacat Exit). But if you consider the terrain and the heat of the sun/temperature in this event, this event becomes even harder. Pam Reed still holds the women’s record of finishing this event in 27 hours and 56 minutes and covering the distance with an average speed of 7.7 kilometers per hour.

These are the tips I got from the book:

1. Ultramarathoners train as marathoners.

2. Run conservatively slow and the goal is to be able to Finish the race.

3. You must have a “handler” and a crew who will support you along the way.

4. The first “17 miles” of the race must be ran without any support or crew. After the 17th mile, your crew can pace, spray you with water, give you water and food, and accompany you along the route.

5. Divide the distance in segments and finish each segment one at a time. The distance may vary from 5 miles or 1 mile per segment. Ultramarathon requires “extreme” patience and mental toughness.

6. Take a break but keep on moving your legs.   

7. Drink Plenty of Fluids. Ensure, Red Bull, Gatorade, and Water are the favorite drinks of Pam Reed. She finished 40 cans of Ensure during her fourth Badwater Ultra.

8. Eat and store calories or put additional pounds of body weight within 3 weeks before the race. These calories and extra pounds will be needed on the last half distance of the race. 

This is a nice book to read, most especally to runners. The book is very inspiring as Pam Reed balances her training, work, family, health and the races she joined. I am higly recommending this book.  

Lessons Learned @ 4th Bonifacio Global City Run

On By kingofpotsIn Insights, Jogging, Races, Running4 Comments

1) I will always stick with my GF 305—It seems that the timimg system available in the country is already old and unreliable which I think had been the technology since I started running in the early 1980s. It would be better for me to concentrate my time with what I read in my GF 305 watch. I hope the RFID technology will be able to catch up with the race organizers soon.

2) Even-Pace Strategy—So far, I had a nice result by following this race strategy. I did not force myself to run hard and fast in the first half of the race but instead run conservatively and picking up my pace if I felt comfortable of doing so. I just have to control myself and be relaxed once the race starts.

3) “To Look or Not To Look”—I purposely forced myself not to look at my GF 305 during the race until I was on my last 400-500 meters from the finish line. Had I looked at my watch on the halfway point, I could had increased my pace if my avarage pace was not on the planned targetted pace. However, I was glad that I was within the average pace all through out the course.

4) Stay Focused—I started to have a “negative” thoughts when I thought the lead runners were taking a different route as compared to what I’ve seen in the route map and what I had conditioned in my mind as the actual route. It took some time before this negative thing was flushed out of my mind. I was glad I had my MP3 and had some music to relax my mind. 

5) “Start the Conversation” & “Always Smile”—Mark told me at the Starting Area that most of the runners know me as the Bald Runner but they were just shy to approach or greet me. I was glad I started a conversation with a couple, Lester & Margarette, who were standing beside me before the race started. Next time, I have to check-in early at the Starting Area and make some conversations with the other runners and approach them with a friendly “smile”.

6) Recovery and Tapering—I guess, I need to follow this basic principle of recovery and tapering. There is a need to rest and recover for some days and let the running muscles, blood vessels, heart and the lungs to relax and heal due to excessive use. I hope that by tapering I will become stronger and faster in future road races.

7) New Outfit—This is becoming a habit—to dress well and be a “running fashion model” in every road race. This is one way of getting even with those faster guys who have full hair on their heads!

8th DND-AFP Gintong Pangarap Half-Marathon

On By kingofpotsIn Half-Marathon, Jogging, Races, Running13 Comments

The DND-AFP Gintong Pangarap Running Club, Inc is announcing the conduct of a Half-Marathon and 5K running events on 15 June 2008 at Camp Aguinaldo Grandstand. The Half-Marathon race starts at 5:30 AM while the 5K race will start at 6:00 AM.

Details and flyers of this race will be available at the 2nd Champion Run on 11 May 2008 in Marikina City. 

47:52 or 50:00 Minutes?

On By kingofpotsIn Jogging, Races, Running9 Comments

Critique on the 4th Bonifacio Global City Run (20 April 2008)

In the afternoon of Saturday, the day before the race, I had a chance to visit the Anta Store at the Bonifacio High Street Mall and look at their displays and products. I did not buy anything but I remember from one of the comments of Mark that he got the route map of the 10K run from the said store. I asked for the route map of the 4th Bonifacio Global City 10K Run and they gave me two copies. I stayed for awhile inside the store trying to figure out the route as depicted in the map.

Maybe I was confused or I really didn’t know how to read a map but it appeared to me that the route had to go first towards the back of SmartPrice & MC Home Depot and all the way to the International School first before taking the inner circle (32nd Avenue-road infront of MC Home Depot-road in between Serendra and Boni High Street) and finally finishing the race. But what happened during the actual race was that the runners had to run the inner circle first before proceeding to the International School-Market! Market!-and back to 5th Avenue and then later to the finish line. Please correct me if I am wrong.

So far, this is the best race I had attended since the start of this year—lots of water stations and bottled water; lots of road marshalls; lots of portalets; lots of loudspeakers around; no problem of parking spaces; lots of celebrities and runners. This is also the road race where I promised to wait and meet the visitors of this blog who wanted to see me in person.

 This race was the most orderly and most well-planned event so far. In the past, runners would complain that the route is short and inaccurate. For this race, my GF 305 registered 9.94 kms, which is almost accurate and I don’t have any complaints on that. What bothers me now is what I saw on the finish line. I thought there was a “carpet RFID transponder” laid at the Finish Line or it was a carpet to cover the wires of the Digital Clock hanging above the Finish Line. I really do not know what was that and I thought some of the runners might had been using “timing chip”. Anyway, I had to ask Mr Rudy Biscocho about this.

I just received an e-mail from Mr Rudy Biscocho with the results of the 5K & 10K 4th Global City Run and I am confused again why there is a big difference on the Digital Clock reading at the Finish Line and the printed results. On the Digital Clock, my time registered at 47:52 mins when I passed through the Finish Line while the printed results had a time of 50:00 mins. My GF 305 registered a time of 47:49 mins where I got delayed in pushing the start button by almost 3 seconds after the starting shot was fired. There must be a good explanation to this big discrepancy on the results of the race.

There are always three (3) goals to be attained by a runner whenever he/she joins a road race. First, is to be able to Finish the race. Second, is to be able to improve his PR best time. And third, to be able to win the race in his/her respective age category or classifcation. I’ve been consistently attaining the first two goals but having a faulty timing system is very frustrating to a “passionate” runner like me. I guess, the third goal is coming to a reality soon but I need to have more time to prepare and practice.  

Lastly, one thing that was good with this race was the publicity and press release. A story was written and published about the run in so short a time in one of the leading newspapers. The Bonifacio Development PR people had done a very outstanding job in promoting running to the public through this 4th rendition of the Bonifacio Global City Run. To Mr Rudy Biscocho, you did a very good job!

Overall Rating—98%  (It could had been perfect if not for the discrepancy in the time results).

 

Results: 4th Bonifacio Global City Run

On By kingofpotsIn Jogging, Races, Running1 Comment

 

 

 

Courtesy of Mr Rudy Biscocho.

 

                   4th BONIFACIO GLOBAL CITY RUN

                Taguig City * 6:00 a.m. * April 20, 2008   

 

                            5K Male Awards   

                                 By: RACE

           Road Race Management and Computerized Scoring Specialists                    

Place No.   Name                  Age S 5k      Pace 

===== ===== ===================== === = ======= =====

    1  1476 Christopher Ulboc      17 M   15:02  3:01

    2  1826 Abraham Barcarse Jr.   23 M   15:19  3:04

    3   734 Alquin Bolivar         20 M   15:44  3:09

    4   279 Criscel Aclo           39 M   15:58  3:12

    5  1474 Wenlie Maulas          18 M   16:08  3:14

    6  1791 Carlo Pedregosa        22 M   16:08  3:14

    7   735 Marlon Bolivar         22 M   16:09  3:14

    8  1650 Esmeraldo Ondoy        40 M   16:31  3:19

    9  1710 Regie Lumauag          34 M   16:37  3:20

   10  1961 Higger Quinones        18 M   16:40  3:20

   11   709 Alvin Canada           30 M   16:44  3:21

   12  1989 Harold Asuncion        27 M   16:47  3:22

   13   281 Hernandito Pineda      43 M   16:53  3:23

   14  1801 Tirso Pamaybay         36 M   16:55  3:23

   15  1706 Ralph Anthony Servida  17 M   17:09  3:26

   16  1917 Isidro Vildosola       31 M   17:10  3:26

   17  1952 Leomar Mirasol         27 M   17:20  3:28

   18  1792 Edgardo Pedregosa      52 M   17:22  3:29

   19  1645 Joycer Locno           33 M   17:36  3:32

   20  1894 Mario Canja            41 M   17:37  3:32 Continue reading “Results: 4th Bonifacio Global City Run” →

Bald Runner’s Charity Fund

On By kingofpotsIn Insights, Jogging, Running6 Comments

29 April 2008

Today, I am starting my Charity Fund where I will commit part of my “retirement money” to every kilometer that I run in my practices or workouts as well as in my road races/competition runs. Based from my “1,000 Km Club”, I will be paying to the Charity Fund Twenty Five Pesos (P 25.00) for every kilometer that I register and this is retroactive from the day I started logging my runs in this “1,000K Club”

Starting with the 4th Bonifacio Global City Run last 20 April 2008 and for that matter, in every road race that I participate in the future, I will be paying/contributing to the Charity Fund an amount of Fifty Pesos (P 50.00) for every kilometer.

As of today, the Charity Fund has the following total cash amount taken from the following:

a) “1,000 Km Club”—397 kms X P 25.00 = P 9,925.00

b) 4th Global City Run—10 X P 50.00 = P 500.00

c) Total Amount Available From Charity Fund—P 10,425.00

The Bald Runner’s Charity Fund will be initially used to buy running shoes for the “barefoot kids” shown in the pictures I posted during the 4th Bonifacio Global City Run at The Fort Last 20 April 2008.

I will see to it that these kids will be identified through their race bibs and my staff will try to trace them and someday we will be able to bring them to a sports store to buy a pair of running shoes for them.

If there are interested person/s who would like to contribute to this charity fund, please leave a comment to this post. Other runners are also encouraged to start their own “system” or “ways” to raise money to support these “barefoot kids” and other “causes” where our help is badly needed.