20 Kms @ 1:58:13 Hours

On March 15, 2008 By kingofpotsIn Jogging, Practice Runs, Runners' Training, RunningLeave a comment

13 March 2008 (5:29-7:30 AM)

Waking up early at 4:00 AM for the Army Physical Fitness Test Challenge and its postponement brought me to an earlier and another long run for today. Starting from my quarters at Fort Bonifacio, I proceeded to the Heritage Park up to C-5 Road and back towards the Libingan ng mga Bayani for one round taking the outermost roads of the park. From the Libingan, I went to the Headquarters Philippine Army Grandstand and had one round in its two-mile run route. I went out from Gate 1 of Fort Bonifacio and went to The Fort, going around the different routes inside the complex. From The Fort, I went back to Fort Bonifacio.

I was able to cover a distance of 20.10 kilometers with a time of 1:58:13 hours which was a little faster than my long run yesterday. I started at 5:29 AM and was able to finish the run at 7:30 AM with a slow jog back to my quarters. I had a 15-minute stretching after I finished my slow jog.

The following data were taken from my GF 305:

Distance—20.10 kilometers Time—1:58:13 Hours

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

Maximum Speed—14.2 kms/hr Total Calories—1,470 cal

Average HR—154 bpm Maximum HR—172 bpm

Total Ascent—596 meters Total Descent—589 meters

Running Shoes—ASICS-Gel 1120

Music—Barry White: The Ultimate Collection (This “sexy” voice during the Disco Era in the 70’s-80’s died last year. Here are some of his songs—“You’re The First, The Last, My Everything”, “Love’s Theme”,”Don’t Make Me Wait Too Long”, “Can’t Get Enough Of Your Love Babe”, “Let The Music Play”, “Just The Way You Are”, “Love’s Theme”, and others).

This was my first time to use my Ipod Classic in my running workout.

Men’s Health Magazine

On March 15, 2008 By kingofpotsIn Alternate Sports, Runners' TrainingLeave a comment

I started to buy a copy of the Men’s Health Magazine (Philippine Edition) last February and since then I am a regular reader of this magazine.

In the March 2008 issue, there are four items that caught my attention which are very useful to runners—(1) Eating papaya today can save your knees in the future; (2) Gym Workout that Builds Strong Quadriceps; (3) Leg workout for strength, speed, and balance; and (4) Sports/Workout Injuries: How It Happens & Its Treatment.

The magazine costs only P 125.00.

Lessons Learned: 7th DND-AFP Gintong Pangarap Half-Marathon

On March 14, 2008March 17, 2008 By kingofpotsIn Half-Marathon, Insights, Jogging, Races, Running3 Comments

These are the following reasons why I improved my PR best time for the Half-Marathon in this road race:

1) More rest/no run days—After the Pasig River Marathon last 24 February, I barely had a running workout and rested the whole week. After the Condura 10K run on 02 March, I only ran for a short distance once during the week and had more time to rest, sleep for 7-8 hours every night before the DND-AFP Gintong Pangarap Half-Marathon on 09 March. After logging so many miles/kilometers during my endurance & strengthening phase, I think I could easily increase my pace in road races. My body feels stronger and more relaxed when I have more rest days before the race day.

2) Body Massage—Two days before the Condura 10K run, I had my body massage and I ran faster during the race. After the Condura run or the week before the Half-Marathon, I had my body massage for two times, Monday and Thursday. These two sessions of body massage made my muscles more relaxed and free from tightness and “lactic acid”. Continue reading “Lessons Learned: 7th DND-AFP Gintong Pangarap Half-Marathon” →

Winners: 7th DND-AFP Gintong Pangarap Half-Marathon & 5K Run

On March 14, 2008 By kingofpotsIn Half-Marathon, Jogging, Race Results, Running3 Comments

The following were the top five winners in the 7th DND-AFP Gintong Pangarap Half-Marathon & 5K Run.

Half-Marathon (21K) Overall (Men)

1. AIC Eduardo Buenavista PAF 1:06:18 Hours

2. Cpl Cresenciano Sabal PA 1:07:06 ”

3. Irenoe Raquin 1:09:06 ”

4. Pvt Alley Quisay PA 1:09:50 ”

5. Cpl Reynaldo de los Reyes 1:10:21 ”

Half-Marathon (21K) ) Overall (Women)

1. Ellen Tolentino 1:32:25 Hours

2. SN1 Enate Sayrol PN 1:35:45 ”

3. Ailen Murillo Tizon 1:40:11 ”

4. Victorina Calma 1:42:58 ”

5. Janet Tabunda 1:49:31 ”

5K Run (Overall-Men)

1. A1C Julius Sermona PAF 15:00 Minutes

2. Bernardo Desamito 15:05 ”

3. A1C Jordan Oberez PAF 15:24 ”

4. Cpl Jojit de Asis 15:42 ”

5. Alquin Bolivar 15:56 ”

5K Run (Overall-Women)

1. April Tolentino 17:46 Minutes

2. Frejely Mag-aso 17:52 ”

3. Josa McRose 19:02 ”

4. Bernadita Roncales 19:51 ”

5. Ailyn Kintanar 20:19 “

LSD Run (12 Mar 08)

On March 13, 2008 By kingofpotsIn Jogging, Runners' Training, Running2 Comments

12 March 2008

After two days rest since Sunday’s 7th DND-AFP Half-Marathon Race, I had my long slow distance run this morning. My run started around the vicinity of the Old Gate 1 of Fort Bonifacio and went towards the back of the S & R Store and later to Kalayaan Road. From Kalayaan Road, I traced the road/route back to The Fort as part of the route last Sunday’s Half-Marathon. I passed by the Bonifacio High Street Loop and went around for almost five times before proceeding to MC Home Depot. There were runners, bikers and walkers going around the said loop.

After running a distance of 11 kilometers, I had my water stop at the Comfort Room of MC Donalds near HSBC. From this point I proceeded to Lawton Avenue and turned left at Bayani Road and went inside the Libingan ng mga Bayani.. I had two rounds around the Libingan, taking the outermost roads and stopped my run after my GF 305 registered a distance of 20 kilometers. I asked for some drinking water from the Office of the Grave Registration Unit inside the Libingan after I stopped my run. I had my stretching for 15 minutes before finally walking towards Gate 3 of Fort Bonifacio and ultimately reaching my quarters.

The following were the data taken from my GF 305. I forgot to use my Heart Rate Monitor Belt.

Distance—20 kilometers Time—2:05:39 Hours

Average Pace—6:17 mins/km Average Speed—9.5 km/hr

Maximum Speed—13.9 km/hr Total Calories—1,420 cal

Total Ascent—609 meters Total Descent—596 meters

Running Shoes—ASICS Gel-Kinsei 2

Postponed: Army PFT Challenge

On March 13, 2008 By kingofpotsIn Jogging, Running2 Comments

As I registered to join the 8th Army Physical Fitness Test Challenge at the Philippine Army Gymnasium at 4:45 AM today, I was informed that this event is postponed to 25 March 2008 with the same time of assembly and registration. It was only early last night that this decision was given. I was informed also that the celebration of the Philippine Army Anniversary celebration was postponed to 28 March 2008, thus, this event will be conducted on the last week of this month.

I am sorry to those civilian participants whom I invited to join/participate this event. At least, you have more time to prepare and practice your arms, abdominal muscles, and legs for the event.

For sure, I’ll be there to join you on the 25th of March.

Instead of the PFT Challenge, I will have my early run this morning.

Army PFT Challenge # 2

On March 12, 2008March 12, 2008 By kingofpotsIn Running, Sports ProgramLeave a comment

For those who are interested to join the 8th Army Physical Fitness Test Challenge, they should be at the Philippine Army Gymnasium at 5:00 AM tomorrow (13 March 2008) for the registration. Race numbers will be issued to every participant. After the registration, warm-up and stretching exercises will be done. All the participants will be divided into groups depending on the number of available proctors/exercise marshalls in the Push-ups and Sit-Ups events. All participants will start at the same time for the 2-mile run. Food and water will be available..free!

Registration is FREE.

See you at the PA Gymnasium tomorrow morning!

We Are Getting Better!

On March 12, 2008 By kingofpotsIn Half-Marathon, Insights, Jogging, Running1 Comment

Critique on the Conduct of the 7th DND-AFP Gintong Pangarap Half-Marathon (09 March 2008)

On the second quarter of 2006, the leadership of the DND-AFP Gintong Pangarap Marathon Project was turned-over to me after the retirement of Rear Admiral Jorge Necesito of the Philippine Navy from the military service. Since then, my staff and the different Special Service Units (SSU) of GHQ and the Major Services of the AFP were able to conduct four separate running race events. These events were hosted and sponsored by GHQ (4th DND-AFP Gintong Pangarap Half-Marathon/10K/5K/2-mile run among Generals & Star-ranked Officers), Philippine Army (5th DND-AFP Gintong Pangarap Half-Marathon Team Relay), Philippine Navy (6th DND-AFP Gintong Pangarap Half-Marathon Team Relay), and Philippine Air Force (7th DND-AFP Gintong Pangarap Half-Marathon & 5K race).

Prior to last Sunday’s road race, we had some “problems” and “lapses” in our previous road races but we learned from our mistakes in the past and we tried to improve on the different aspects in coming up with a very successful road event. Much to our desire to have a “perfect” race, let me make a critique on our road race in order to be consistent in providing observations in previous races I’ve joined. Continue reading “We Are Getting Better!” →

Training Journal (03-09 Mar 2008)

On March 12, 2008 By kingofpotsIn Runners' Training, RunningLeave a comment

03 Mar 2008—Rest/No runs; Body Massage at Riviera Spa, Iloilo City

04 Mar 2008—Rest/No runs

05 Mar 2008—Rest/No runs

06 Mar 2008—Taebo & 5-K run (slow jog)

07 Mar 2008—Rest/No runs; Body Massage at Riviera Spa, Iloilo City

08 Mar 2008—Rest/No runs; Stretching

09 Mar 2008—7th DND-AFP Gintong Pangarap Half-Marathon/21K

“Let Us Donate Our Old Running Shoes”

On March 11, 2008March 11, 2008 By kingofpotsIn Insights, Jogging, Running, Running Shoes13 Comments

One of the things that I do during road races is to see what the person is wearing as his/her running shoes. Sometimes, I mentally make some judgment or opinion about a runner by the running shoes he/she is wearing. However, my post now will not deal about my opinion on these people whom I always see in road races.

Instead, I’ll be relating my observation to most of the road races I’ve joined for the past months. I had observed that there are young runners and old runners (masters/seniors) who are wearing old, tattered, dilapidated, and worn-out sole running shoes. I know these runners are more comfortable running with their old shoes in 10K and longer distance races but I saw most of them walking & limping on the side of the road because they are wearing old running shoes.

During the awarding of trophies and medals in Sunday morning’s 7th DND-AFP Gintong Pangarap Half-Marathon at Villamor Air Base Grandstand, I saw young, as well as, old runners wearing old and tattered shoes who received their medals and I hope to meet them again and maybe give them my old, but still reliable, running shoes.

As of now, I have 1 New Balance 716; my newly-bought New Balance 902 four months ago; and 1 Nike runing shoes which I am not using. I intend to donote these old shoes to the younger runners and to the senior runners who could not afford to buy a better or more serviceable running shoes. But priority goes to those runners who are using old and tattered running shoes.

If you happen to know somebody who runs with an old & tattered running shoe, please refer them to me and I’ll make arrangements to meet them during weekend road races and give them my old or shoes that I am not using.

How about you, do you have any old or shoes that you are not using but still serviceable to donate to the less fortunate runners?

Let us share our blessings.

New Balance 716; Made in USA; Size: 8 1/2 (US); Width: D; Bought in the USA

Nike Air Max (Trail Running Shoes); Made in Vietnam; Size: 9 (US); Width: D; Bought in the USA

New Balance 902; Made in China; Size: 9 (US); Width: EE; Bought at “Athlete’s Foot” Store, Glorietta

Bald Runner

Tag: Jogging