Tag: Jogging

Project: “Donate A Shoe” @ Paranaque City

On By kingofpotsIn Jogging, RunningLeave a comment

Captain Ferdie Espejo and our staff at the DND-AFP Gintong Pangarap Running Club, Inc put up a “booth” at BF Homes Subdivision in Paranaque City on a Sunday morning, 06 April 2008, during the Run For Life 3K & 5K Fun Run. My staff were able to distribute the remaining seven (7) pairs of running shoes from the total of 14 running shoes collected since this project started.

Hereunder were the pictures taken by Captain Espejo as an update of this project.

The Collection/Distribution Point of the Project was on top of a Car parked near the Start/Finish area of the Run For Life 3K & 5K Fun Run at BF Homes Subdivision, Paranaque City

A collection of “old, torn & worn-out” shoes from the runners of Paranaque City and Las Pinas City

Recipient Antero Ocariza of Paranaque City showing his old running shoes with Captain Ferdie Espejo.

Recipient Danilo Sanchez of Las Pinas City with his old running shoes and Captain Ferdie Espejo

 

Recipient Jhun Bautista of Las Pinas City with Captain Ferdie Espejo with his “old & worn-out” running shoes.

Annalene’s Story

On By kingofpotsIn Insights, Jogging, Running8 Comments

I am posting the comment/story from Annalene which she sent yesterday morning in one of the comments to my post on “Pictures: On Your Mark 10K Run”.

hi bald runner! congrats for finishing the 10k oym run with better time!

i am a frequent visitor of your blog but too shy to introduce myself (maybe in the global run this Sunday i will approach you) but with what i witnessed yesterday in the Bayani Run in MOA, i think i need to… (we joined that race instead of the OYM because Bayani was announced ahead of time).

BTW, going back to the real purpose for posting this, i noticed that there was this guy (i was not able to get his name) running without shoes. He joined and finished the 10k run with his bare feet. Initially, i reacted that maybe that is his style to be noticed.

After the race, while waiting for our certificates, i saw him in front of the church trying to get something….. well, he got his package wrapped in plastic bag, it was his pair of shoes, not for running but a totally dilapidated, torn rubber shoes with holes on the sides. He wore it without socks either.

My daughter approached him and even congratulated him to ignite a conversation but he left in haste.

Maybe, just maybe if i will spot him again… i will try to get his name and contact number and refer to your project donate a shoe.

Your project can really help less fortunate runners like him…

Annalene, thanks for sending this comment and observation on some of our fellow runners who are less-fortunate to buy and use a better running shoe. I am a “tough-hearted” guy but after reading your story, I was shocked and sad..and I could feel the pain and discomfort the “barefoot runner” had to endure in running the 10K distance. Would you believe I nearly shed some tears from my eyes after reading your story? Your story really inspires me to pursue this Project: Donate A Shoe with more attention and vigor.

I have to meet you this Sunday at The Fort. I’ll be at the Project Donate A Shoe Booth after the race.

To my fellow runners and visitors of this blog, if ever you can spot any runner in barefoot or wearing old and torn running shoes. please lead them to our “booth” or get their “race number/s” so that we can trace them through their addresses and find ways to provide these runners with better running shoes.

On the other hand, to those fellow runners who are more blessed and have old shoes in their cabinets/lockers, I am encouraging you to donate them as more of our countrymen need the things you don’t use as these become “brittle” and rotten if they are not being used regularly.

Lessons Learned: Mizuno Infinity 15K Run

On By kingofpotsIn Jogging, Races, Running4 Comments

1)  Nathan Water Belt—It was a wrong decision not to bring my Nathan Water Belt with me for this 15K race. Since I am not fond of stopping by at water stations in races, I will be bringing my own supply of water through my water belt in my coming road races.

2)  Tapering—Three days before the road race, I was still running almost the entire length of the course. My hill workouts in Jamindan were not yet enough that I had to run through the McKinley Hill segment for almost three times on the week before race day. It could had been better if I just relaxed and rested few days before the race.

3)  Massage—I usually have at least two sessions of body massage on the week before the road race. On this particular race, I had only one massage session. My left hamstring muscles were still tight and feeling some pain even after I had pre-race stretching and warm-up on race day.

4)  More Speed Runs— There is a need to put more speed runs in my running workouts in preparation for races with a distance less than the half-marathon. I was tragetting 1:15:00 hours as my finish time but considering the hills and heat of the sun, I was satisfied to finish the race below 1:17:00 hours. My official finish time was 1:16:53 hours. It means that I had an average pace of 5:08 mins per kilometer or 8:15 mins per mile for the 15K run.

5)  Need For Longer Warm-Up—I have been feeling a pain on my right foot which disappears after running at least one kilometer in my running workouts. This slight pain always make me run at a slow pace at the start of the race but when the pain disappears, I have the tendency to pick-up my pace. For this race, I had only a short distance to warm-up and was running at a very slow pace on the first two kilometers of the race.

6)  Tendency to Run Fast—I had the tendency to run fast on the first half of the race. I really wanted to run an even pace of 5:00 mins per kilometer and it made me run fast for the first 5 kilometers of the race after I noticed that I was running at a slower pace.

6)  Apply More Oil/Petroleum Jelly—I applied body lotion on my thighs but my running shorts produced skin rashes on the inner side of my upper legs. Next time, I have to apply more body oil/petroleum jelly on my upper legs when using the regular running shorts.

7) Need for Hill Running Techniques—It is not enough to train and have your running workouts on hills. There are techniques and drills to be followed to make “hill running” to the runner’s advantage. Following the “Lydiard’s Method” is one of the most practiced “drills” on hill training. I need to do more of these drills in order to have that confidence to run in any hills in Metro Manila.

I Reduced My Weight But…

On By kingofpotsIn Insights, Jogging, Running1 Comment

For the past two months, I was able to reduce my weight but I had observed that there were some pains on my right foot, most especially on the “corn”/hardening of the skin that developed on the rear end of my right foot. The “corn” grew through the years since I’ve been in the military due to the wearing of my military combat boots. I thought the pain was a foot injury brought about my running which I get more comfort when wearing running shoes which has stability control on the heels. I thought I had Achilles tendonitis. I had to take some day rests for the pain to subside but I found out later that the pain disappears after stretching and warm-up jog for 5-8 minutes.

Two weeks ago, a day after the Mizuno Infinty 15K Run, one of the joints at the base of my right big toe became swollen and painful. I went to Cebu with a swollen toe joint but I can managed the pain and walked straight with my combat boots on. On my second day in Cebu, I’ve observed that the pain became more severe and painful. I recalled that I ate a lot of red meat and lechon the night before in a dinner tendered by the Commander of the Central Command, AFP.

On the next two days of my stay in Cebu, I shifted to seafoods and vegetables on my diet. I was surprised to observe that the pain on my right foot disappeared and the swelling subsided. Immediately, I browsed the Internet and researched on “gout and arthritis”. Based from my readings and symptoms, I got gout and arthritis! Accordingly, my sudden reduction of weight and too much intake of foods high in uric acid and fatty foods were instrumental in my “on and off” pains and swelling with my right foot. 

For almost two weeks, I’ve been strictly taking in foods rich in fibers, carbohydrates, seafoods, and chicken. As a result of “no pork, no beef, and no legumes/beans” intake on my diet, the swelling and pain on my right foot had disappeared. Goodbye, pinapaitan, dinuguan, chicharon bulaklak, “bagnet”, longganiza, lechon, sisig…and San Miguel Beer! 

Pictures: On Your Mark 10K

On By kingofpotsIn Jogging, Pictures, Races, Running14 Comments

I was talking to one of the runners, MSgt Lando Ugay, of the Philippine Army before the start of the run.

Miraclecello/Cecil (with his back on the camera) and company of mountaineers at the starting area.

At the Starting Line

Another picture at the starting line.

The 5K and 10K races started at least two minutes before 6:00 AM. Both races started at the same time.

At far left is Zhon Marc Bello who donated his running shoes to the Project Donate A Shoe after the race. On the right side is my brother who joined in the 5K race with his wife.

I stayed briefly at the booth of the Project Donate A Shoe after the race and had a brief talk with my brother.

On my way to change my wet running kit, Don, one of my regular visitors/readers called my attention and he introduced himself. In his comment, he asked me about the Garmin’s outlet here in the country. Now, he is wearing a brand-new GF 305 which he ordered in the US. With Crecensiano Sabal nearby, we had a pose at the parking area. Congrats to C. Sabal for winning the 10K race. Don, welcome to the GF Club! Keep on running, buddy!

No pictures of me were taken by my staff while I was running the 10K run. I reminded my staff again to take at least one picture of me while I am running. I need to have a “feedback” on how I run and be able to evaluate my running form.

To my fellow weekend “warriors”, I will be seeing you again at the 4th Global City 10K Run at The Fort.

Keep on Running!

45:33 mins @ On Your Mark 10K

On By kingofpotsIn Jogging, Pictures, Races, Running12 Comments

5:57 AM 13 April 2008

The On Your Mark 10K and 5K races started at the same time at The Fort barely two minutes before 6:00 AM. As planned, I was wearing an all-new runner’s kit with my newly-broke in ASICS Gel-Kinsei 2 (“top of the line” on ASICS Running Shoes which I bought early last month) and my MP3.

 

I am using my bulky but reliable Sony Vaio Clip Earphone with my “cheap” Samsung MP3. My new IPod Classic (barely one month old) is now for repair because it got wet from my sweat while I was running in Jamindan. It is covered with one year warranty but the Apple Store here in the country would make me pay for the repairs & replacement of battery. I’ll just wait till I will visit the USA and send it to Apple for the immdediate replacement of my unit.

After donating four of my running shoes, I am now using one brand of running shoes which is ASICS. I bought this ASICS Gel-Kinsei 2 after having some pains on the rear end of my right foot. This shoes made me run better and it gives me stability on my heels. This is the first time that I used it in a road race after using it during my running workouts for the past four weeks.

For the first five kilometers of the race, I did not check my GF 305 for I knew I was comfortably running with my training pace of about 5:00 minutes per kilometer. A few meters from the 6-Km point, I was tempted to look at my watch and I saw that my elapsed time was 27:35 minutes and I was surprised that I was running a faster pace as planned. I tried to pick-up my pace and make some “speed play/fartlek” on the last 4 kilometers but my pace would make my breathing harder and I resort to coughing as if I am going to “throw-up”. This is a warning sign that I have to “listen to my body” and slightly relaxed my pace and concentrated on my running form.

On the last 3 kilometers, it was a test of endurance and “mind over body”. The music on my MP3 helped a lot to relax my mind and inspired me to run harder. It was “Bob Marley’s Greatest Hits” who was my companion entire the course. Some runners would overtake me on the last two kilometers but I just maintained my fastest pace that my body was capable of. All the runners that overtook me were at least 20 or 20 + years younger than me and that’s fine with me. On this part of the race, I was not fighting with the other runners but I was fighting with my own self.

I knew I could reach the finish line in less than 48:00 minutes based from the readings I got from my GF 305. I did a little sprint on the last 500 meters and I was in the company of Gabriela Calma, who beat me last Mizuno 15K Run and Rene from Gold’s Gym.

As I crossed the finish line, the clock at the finish line had a different reading which I deduced that something went wrong with the race clock. So, I stopped my GF 305 and saw that I finished the race in 45:33 minutes! It was only when I was uploading my data from my watch to my PC that I noticed that the distance registered was less than 10 kilometers. The distance was short by almost 600 meters!

This is a picture after crossing the finish line. I was surprised with my time and I thought I improved a lot. I was using my Nathan Water Belt and I did not want to be holding those bottled water available in every water station along the way, while I was running.

Well, whether it is short or not, I can see that I was able to improve my time even if I will add 2:30 minutes to my unofficial finish time. The following data were taken from my GF 305:

Time—45:33 mins              Distance—9.45 kilometers

Average Pace—4:52 mins/km    Average Speed—12.3 kms/hour

Maximum Speed—17.4 kms/hr Total Calories—692 cal

Average HR—168 bpm              Maximum HR—172

Total Ascent—208 meters        Total Descent—202 meters 

To all the runners in this morning’s race, congratulations! Keep on running!

I will post the other pictures in my post tomorrow.

D-1 Day: On Your Mark 10K Run

On By kingofpotsIn Jogging, Races, RunningLeave a comment

Goal—Be able to run and improve my previous time of 49:37 minutes for the 10K Race during the Condura Run. At least, to have a finish time of 48 minutes will be a nice goal for this run.

Strategy—Run slower on the first 5 kilometers at 5:00-5:10 minutes per kilometer pace and slowly increasing the pace on the remaining 5 kilometers. Try to apply “speed play and tempo runs” on the last 5 kilometers. I will try also sprinting at the last 500 meters of the race to the finish.

Support Services & Running Kits—I’ll be using my Nathan Water Belt and I will not be stopping at the water stations. My runner’s kit will be all-new–Nike singlets; Nike running shorts; and my newly “break-in” ASICS Gel-Kinsei 2 (my 1st time to use it in a road race). My GF 305 will be my “guide & target opponent”. I am not yet decided if I am going to have some music along the way through my MP3.

Others—More time to stretch and do warm-up jogging before the start of the race. Concentrate on my “running form” during the race. Run tall, run relaxed, run naturally.

To my fellow runners, see you tomorrow at the “On Your Mark” Run at The Fort. Good luck!!!

More Pictures: Project “Donate A Shoe”

On By kingofpotsIn Jogging, Running, Running ShoesLeave a comment

The following pictures were taken by Captain Ferdie Espejo, one of my staff/officers with the DND-AFP Gintong Pangarap Running Club, Inc., who is supervising the Project “Donate A Shoe”, together with Major Rod Turno of Camp Aguinaldo.

Major Rod Turno turning-over a donated shoe to one of the lucky recipients.

 

The gentleman on the right donated his running shoes. The lady elite runner on the middle was the recipient of my Nike Air Max trail running shoes.

Bards aka “Banana Running” giving one of her shoes to Major Rod Turno. Mesh Villanueva, on her right, also gave her running shoes to the project. Thanks, Bards and Mesh for the support.

Eric aka “Passion Runner” giving one of his running shoes to the Project Donate A Shoe through Major Rod Turno. Thanks, Eric!

 

One of the lady runners who donated her old shoes signing the Deed of Donation while Don Fernando Zobel looking and holding his Deed of Donation for donating his running shoes he used in the 15K run. Don Fernando, thanks for the donation and for proudly wearing the “One” Wristband.

 

One of the donors of running shoes with the “One” Wristband.  

My Runs After Mizuno Infinity 15K

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

04 April 2008 (5:51 PM) in the Parking Lot & Driveway of Marco Polo Plaza Hotel, Cebu City

Distance—7.0 kms     

Time—42:00 mins     

Average Pace—6:01 mins/km

Running Shoes—ASICS Gel-1120

Music—Foo Foo Fighters

06 April 2008 (8:03 AM) in the Libingan ng mga Bayani & Bayani Road @ Heritage Park

Distance—7.5 kms

Time—42:43 mins

Average Pace—5:43 mins/km

Running Shoes—ASICS Gel-Kinsei 2

Music—Hoobastank

07 April 2008 (5:57 AM) in Barangay Dibua, Laoag City

Distance—10 kms       Cool-Down—500 meters

Time—53:12 mins

Average Pace—5:19 mins/km

Running Shoes—ASICS Cumulus 8

Music—Bob Marley

08 April 2008 (5:48 AM) at The Fort Area

Distance—10 kms          Cool-Down jog—2.7 km

Time—52:27 mins          Time—17:21 mins @ 6.21 mins/km

Average Pace—5:14 mins/km

Running Shoes—ASICS Cumulus 8

Music—Bon Jovi & Dave Matthews Band

09 April (5:46 AM) at Camp Peralta, Jamindan, Capiz

Distance—10 kms           Hill Workout/Fartlek

 Time—54:46 mins

Average Pace—5:22 mins/km

Running Shoes—ASICS Gel-1120

Music—Linkin Park

Running With Style

On By kingofpotsIn Insights, Jogging, Practice Runs, Running3 Comments

Running In Style (the way you look with your running outfit & gadgets) is different from Running With Style.

Every runner has its own individual style or his/her “running signature”. Some would sway their shoulders while running, some would be always looking downward while running, some would be erect, some would be leaning forward and some would flap their palms from their wrists. Running does not have to look right but it should feel right on the individual runner.

In order to minimize these unnecessary bad habits in running, one should have a coach or an advance runner who would observe and give critiques while he/she is running, or get a video or camera to record your movements while running. The following are the four points to consider in improving one’s running style.

1)  Rhythmic Flow—Developing a rhythmic flow to your running style means you have to learn to run with a certain “beat” or cadence. If you can silently chant, following a rhythm, that would greatly improve your running style. Soldiers running in a group would always chant to encourage everybody to follow a certain “beat” or rhythm and this will encourage them to run farther distance without much effort. Most often, runners would resort to music and they carry with them MP3 & Ipods during runs. The beat of the music would go with the cadence or “beat” of the feet while pounding on the ground or on the breathing of the runner.

2)  Light Feet—It is encouraged to run “lightly” with your running shoes, hearing no sound at all while your running shoes hit the ground. You have the feeling that you are “floating” in the air while running if you don’t hear any sounds from your running shoes. You can practice for a 3-5 minutes jumping rope everyday or try jumping without the rope just to emphasize “tip-toe” landing with your feet. To improve on this, you can have your running workouts without any noise made by your running shoes.

3)  Relaxation—Relaxation means that your chin should be loosely hanging, mouth slightly open with the jaws loose. The shoulders should be down and relaxed. The hands & fingers are not held tighly together to form a fist but the fingers should loosely cupped. The wrists should be loose and not tense.

4)  Breathing—Develop a cadence in breathing. Breathing should be relaxed. Runners should develop “belly breathing”, expanding the stomach when you breath in and flattening your stomach when you breath out.

As most of the famous coaches in running and elite runners would say, runners should follow strictly the tested 3 Rs in running—Run tall; Run relaxed; and Run naturally.

Good luck. It needs so much practice and awareness to be able to develop your distinct “running style”.