Running Form

On March 21, 2008March 21, 2008 By kingofpotsIn Insights, Runners' Training, Running2 Comments

Running form refers to the study of the mechanisms of movement of running. Most studies and researches in running proved that there are some runners who run more efficiently than others and improving on one’s running form will definitely improve his or her running results/finish time. There are four things to consider to improve one’s running form—footstrike, forward stride, body angle, and arm movement.

On footstrike, I am basically a flat-footed and ball-heel footstriker and I am comfortable running with it in 10K up to marathon races. My footstrike with the ball-heel method makes the part behind ball of my foot touches the ground first and my knee bends slightly to absord the shock and simultaneously my heel slightly touches the ground so the entire sole of my running shoe makes contact with the ground. Then I roll up to the ball of the foot for a “power” lift off by pushing off the big toe.

On forward stride, I am a “shuffler” who runs very low to the ground with little lift with my knees and no or little exaggerated back kick but sometimes I could increase the length of my stride if I lift my knees a little higher and increase the frequency of my strides. I usually shift to this form when I am running over hills and sprints towards the finish line.

This is my running form as taken from one of my pictures during the 7th DND-AFP Gintong Pangarap Half-Marathon last 09 March 2008

On body angle, I usually run relaxed and comfortable with my head and body erect looking about 20 meters infront of me. My pictures show my body as erect and relaxed as possible but sometimes there are times when I lean backwards and exaggerate my “breast out” appearance. I should be running with a slight forward lean as shown in my picture below during my oval track runs.

This is the front view of my running form when I had my oval/track run in Iloilo City Sports Complex.

On the Arms movement, it is the Arm Action that I am practicing in my running workouts for the past days. According to my readings and research, the arms should be driven downwards in a vertical plane from the elbow in short, quick strokes, with the shoulders down and relaxed. It is not recommended to run and swing the arms from the shoulders, locking your arms at the elbow. I am slowly fixing this problem and exaggerate in swinging my arms from my elbow and don’t allow my elbow to move backward during my running workout.

At my age, I may not be able to attain the “perfect” running form as I recall how I saw Waldemar Cierpinski in person or the fluid motion of Frank Shorter and seeing the way elite runners are seen in the Runners World Magazine but I am sure these information would greatly improve one’s ability to run faster and more efficient.

Two-Mile Tempo Run

On March 20, 2008 By kingofpotsIn Jogging, Practice Runs, Runners' Training, RunningLeave a comment

19 March 2008 (10:26-11:15 AM)

It’s Holy Week and I decided to stay inside the camp and be at peace with the clean air and silent environment in the mountains of Jamindan. This is the time to do more endurance runs, hill workouts, “fartleks” and tempo runs, even during noon time.

Without any much to do after reading and acting on some administrative papers and matters in the morning, I decided to change to my running attire and planned to test how I fare in my 2-mile run along the hills of Jamindan. After stretching and warm-up jogging for about 500-600 meters, I started my first two-mile tempo run along the the 2-mile route inside the camp.

The following data were registered in my GF 305 for my first 2-mile run:

Distance—3.20 kms Time—16:20 mins (8:10 mins/mile)

Average Pace—5:06 mins/km Average Speed—11.7 kms/hr

Maximum Speed—15.1 kms/hr Total Calories—235 cal

Average HR—159 bpm Maximum HR—169 bpm

Total Ascent—247 meters Total Descent—238 meters

After drinking water and slowly jogging for about 3 minutes, I started my second 2-mile run where the sun’s heat was almost on top of my head. The following data were taken from my GF 305 for my second 2-mile run:

Distance—3.20 kms Time—16:40 mins (8:20 mins/mile)

Average Pace—5:12 mins/km Average Speed—11.5 kms/hr

Maximum Speed—14.1 kms/hr Total Calories—236 cal

Average HR—168 bpm Maximum HR—172 bpm

Total Ascent—172 meters Total Descent—168 meters

After completing the second set of my 2-mile run, I made a slow jog for about 500 meters cool-down. I had my post stretching for 20 minutes and walked briskly. It was too hot and I had to drink a lot of water.

My second round was slower because of the heat of the sun and the heat coming from the cement/road. However, it was a nice run.

Running Shoes—ASICS Gel-1120

Music—Bee Gees: “Live–One Night Only”

Total Distance Covered—7.50 kms or 4.68 miles.

Fresh Oyster Feast

On March 20, 2008 By kingofpotsIn Jogging, Runners' Training, RunningLeave a comment

18 March 2008

I rewarded myself with a “fresh oyster” feast/lunch for running my first 100 kilometers on my “1,000 Km” Club in one of the seafood restaurants along the beach of Barangay Baybay, Roxas City, near the ancestral house of Senator Mar Roxas.

At 10:00 AM, I inspected the road project my men are contructing/cementing which connects our road to the camp with the national road of Jamindan, Capiz. A distance of almost two and half kilometers is not yet cemented and my “boys” are trying to pave this portion which was left unattended for the past 20 years. So far, we have cemented almost one kilometer but the weather in Jamindan is delaying the near completion of our road project.

From the site of the road project, I brought my “security detail” to Roxas City and treated them and myself for a lunch full of the famous oyster from Roxas City. They did not expect that we were going to the seafood restaurant and they thought we were going to Mang Inasal for our lunch. By the way, the oysters that are being served in the hotels and famous restaurants in Metro Manila are harvested in Roxas City.

We ordered fresh oysters, kilawen na tangigue (fresh/raw fish soaked in vinegar), inasal na manok (chicken barbecue/broiled), sinigang na blue marlin (blue marlin sour stew), and soda drinks. We enjoyed our lunch with the strong breeze coming from the sea, the sight of a group of fishermen casting their big net far away from the beach and later seeing them pulling their net towards the seashore, and the music of the 80’s of Duran Duran and Boy George in the background. We were six in the table and we paid only One Thousand Two Hundred Pesos for our lunch with our “Fresh Oyster Feast”. A plate of fresh oysters (12-15 pieces) costs Forty Pesos Only! I finished almost two plates of fresh oysters.

On our way back to the camp, we have to stop along the way to supervise the “fixing” and filling of boulders and gravel to the muddy portions of the road that connects to the camp. The road had been muddy and soft due to the continuous rains. Our “boys” had been called to repair the road to make it passable from all types of vehicle.

This is an ascending portion of the road where an old Ford Fiera was stucked on the road due to loose soil & muddy road.

Hopefully, this part of the road will be cemented as soon as the weather will cooperate with us. This is part of the road that connects to our camp from the Jamindan National Road which was neglected for the past 20 years.

Hill & “Fartlek” Runs

On March 19, 2008March 23, 2008 By kingofpotsIn Jogging, Practice Runs, Runners' Training, RunningLeave a comment

17 March 2008 (4:54-6:30 PM)

I had my Monday afternon run at the camp, along the 2-mile run course. After my usual 15-minute stretching exercises, I started to warm-up with a slow jog for about a 800 meters. I made my first “surge/fartlek” run which lasted for 1 minute (60 seconds) and slowly jog for 45 seconds in between runs. I made at least 12 “fartlek” runs/repetitions while running along the 2-mile route. I saw to it that my 1-minute speed runs are done on the ascending portions of my route with the rest/slow jog done on the flat and downhill portions. Sometimes, I had at least 2-3 “fartlek” runs on the flat portion of the course.

In order to approximately estimate one minute of my run, I count up 60-70 whenever my left foot strikes the ground or my right foot if ever I start counting with my right foot hitting the ground. I count 45-50 for my slow jog. My average pace in these “surges” or “fartlek” intervals is about 4:30-4:45 mins/km.

After the “fartlek” runs, I continued my run with my usual pace and I was able to cover an overall distance of 15.31 kilometers or 9.57 miles.

It was a nice run as the weather cooperated without any rains today in Jamindan.

The following were the registered data in my GF 305:

Distance—15.31 kilometers Time—1:33:05 Hours

Average Pace—6:04 mins/km Average Speed—9.9 km/hr

Maximum Speed—15.4 kms/hr Total Calories—1,112 cal

Average HR—155 bpm Maximum HR—170 bpm

Total Ascent—533 meters Total Descent—560 meters

Running Shoes—ASICS Gel-1120

Music—Bon Jovi/U2/Eagles

My Daily Dose of Minerals & Vitamins

On March 19, 2008 By kingofpotsIn Insights, Running4 Comments

In my research and readings, a scientific study indicated that daily doses of important vitamins and minerals taken with a nutritionally balanced and adequate diet, would greatly help physical and mental performance for athletes undergoing strenuous training. Aside from the fact that I am growing older, I need multivitamins and minerals to protect my body from any deficiencies in my diet. Sometimes, this dose of tablets gives me the “psychological” belief that I feel stronger and younger in my physical activities.

I take Centrum Silver tablet everyday which has potassium and magnesium in them needed to minimize muscle cramps. I take 1,000 milligrams of Vitamic C to protect me from colds, from other illness and injury, and for faster recovery from injuries; Calcium tablets for a sturdy bones; Vitamin E for the production of anti-bodies; Vitamin B Complex which aids in the metabolism of fats; Fish Oil tablet for the heart and blood circulation; and Glucousamine tablets to strengthen my bone joints and knees.

I’ve never missed a day with this dose of vitamins and minerals for the passed six years and I am still positive and sure that I am getting stronger with my running, with the combination of healthy and balanced diet, complete rest at night, no vices, and a positive attitude in life.

Training Journal (10-16 March 2008)

On March 18, 2008 By kingofpotsIn Jogging, Practice Runs, Runners' Training, Running1 Comment

10 March 2008—Rest/No runs

11 March 2008—Rest/No runs

12 March 2008—12.5 miles or 20 kilometers/slow run/endurance run

13 March 2008—12.5 miles or 20 kilometers/slow run/endurance run

14 March 2008—Rest/No runs/Body Massage @ Riviera Spa, Iloilo City

15 March 2008—6.4 miles or 10 kilometers/speed run at the Iloilo Oval Track

Total Distance Covered—31.4 miles or 50 kilometers

Running & Body Weight

On March 18, 2008March 18, 2008 By kingofpotsIn Insights, Jogging, Runners' Training, Running5 Comments

When I was running marathons in the 80’s, my body weight then was 137-140 pounds. I was “lean and mean” and did not have so much fat in my body then and I was running 3:30:00-3:45:00 hours for the marathon; 1:30:00-1:40:00 hours for the 20K; and 39:00-42:00 minutes for the 10K. At present, my body weight is 155 pounds and I am trying to reduce weight (by running) in order to be competetive and reduce my PR time in future races. Continue reading “Running & Body Weight” →

More Pictures @ 7th DND-AFP Gintong Pangarap Half-Marathon

On March 18, 2008 By kingofpotsIn Half-Marathon, Jogging, Pictures, Races, Running2 Comments

09 March 2008 (6:00-8:00 AM)

The following were the other pictures taken during the conduct of the 7th DND-AFP Gintong Pangarap Half-Marathon:

Running along the road in between Market! Market! Shopping Mall and Serendra Condominiums at The Fort at vicinity Km # 8 Continue reading “More Pictures @ 7th DND-AFP Gintong Pangarap Half-Marathon” →

Collection Point (Old Running Shoes)

On March 17, 2008 By kingofpotsIn Insights, Jogging, Running, Running Shoes2 Comments

This is with regards with my program to accept and donate “old and used but still reliable running shoes” to other runners who are using dilapidated and tattered shoes running shoes.

Initially, the office of the DND-AFP Gintong Pangarap Running Club, Inc with address at Fire Station, AFP General Headquarters, Camp Aguinaldo, Quezon City will be the repository of all donated shoes.

The following officers with their respective cellphone numbers will be the contact persons of this program and feel free to send them SMS or call them for the details of the program or for personal appointments:

Major Rodrigo Turno PA—0905-900-3658

Captain Ferdie Espejo PA—0917-623-2611

Approriate papers will be prepared as Acceptance Form from the donors as well as Acceptance Form duly signed by the recipient. A formal letter will be sent to the donor as to who received the running shoes he/she donated. This will promote transparency in the inventory and distribution of these items, and in the overall implementation of this program.

A “booth” will be established by the abovementioned officers in every weekend race starting with the Mizuno Infinity Run at The Fort on 30 March 2008 to accept donations and at the same time distribute these shoes to runners sporting old, dilapidated, worn-out, and tattered running shoes.

I will be bringing with me to this “booth” my old running shoes which were shown in my previous post, and additional Merrell rubber shoes, Size 9 & a brand-new Reebok Rubber Shoes, Size 9.

Hope to see you at the Mizuno Infinity Run Assembly Area on 30 March 2008 at The Fort.

Yasso 800s @ Iloilo Oval Track

On March 16, 2008March 16, 2008 By kingofpotsIn Jogging, Practice Runs, RunningLeave a comment

15 March 2008 (6:00-7:15 AM)

I woke up at 5:30 AM to prepare myself for my planned “speed run” at the Iloilo City Sports Complex. At 5:45 AM, I was already at the Sports Complex and I started with my stretching for about 15 minutes while watching those many Ilonggos, young and old, men and ladies, and some Koreans, walking and jogging along the oval track. In my estimate, there were at least a hundred people using the oval track!

I started a slow 800-meter (2 laps) run at 4:32 minutes with one lap (400 meters) as interval slow jog.

My first Yasso 800 lap was timed at 4:23 minutes with an Average Pace of 5:01 minutes/kilometer.

2nd Yasso 800 lap was timed at 3:38 minutes with an Average Pace of 4:27 minutes/kilometer.

3rd Yasso 800 lap was timed at 3:54 minutes with an Average Pace of 4:22 minutes/kilometer.

4th Yasso 800 lap was timed at 4:01 minutes with an Average Pace of 4:37 minutes/kilometer.

5th Yasso 800 lap was timed at 3:56 minutes with an Average Pace of 4:26 minute/kilometer.

In between laps, I jogged for 400 meters/one lap. Later, I jogged for 8 laps with an Average Pace of 5:15 minutes/kilometer. I had two laps as my cool-down run before performing my post-stretching exercises.

I was able to cover a distance of 6.2 miles or 10 kilometers for this morning’s run at the Iloilo City Oval Track.

Running Shoes—ASICS Gel 1120

Bald Runner

Tag: Jogging