16K Run


Wednesday, 18 June 2008

It was almost 8:00 AM already when I started my long run from my quarters in Fort Bonifacio. I was planning to run inside the Libingan ng mga Bayani but due to the heavy traffic at the Libingan Road which I had to cross after leaving Gate 3 of the camp, I finally decided to turn left towards Heritage Park. After passing by Heritage Park, I turned left towards C-5 Highway. I ran along the bermuda grass-planted sidewalk of Heritage Park and it was very comforting to the feet.

There is a dirt road outside of the fence of the Heritage Park facing C-5 Highways which I chose to run instead of the cemented sidewalk but after passing the boundary of the park with adjoining populated area, I had to run along the sidewalk of the highway facing the incoming traffic. I was dismayed and frustrated to see the garbage and dirt scattered along the dirt road beside the highway. Almost all the areas/portions fronting these illegal settlers along C-5 were dirty and wet with the drainage flowing on the side of the street. The Eco-Runner will have a problem running this part of the road and that he has to carry a big trash bag! I am sure he has to completely stop and ruin his running workout. Continue reading “16K Run”

Read This!


For the past days after reading Dean Karnasez’ book, “Ultramarathon Man: Confessions Of An All-Night Runner”, I’ve been browsing on the Internet on websites that offer information on ultramarathon, ultrarunning, and ultratrail running.

In the course of reading these websites and blogs of accomplished “ultrarunners” and websites of ultrarunning & ultratrail magazines online, I discovered this article which was written in the UltraTrail Magazine in November 2006.

This is another approach of training for the marathon and I hope you enjoy reading this one. Continue reading “Read This!”

Results: 8th DND-AFP Half-Marathon Race


8th GINTONG PANGARAP 21K RACE RESULTS

15-Jun-08

 

 

CAMP AGUINALDO

 

 

 

 

 

 

 

 

Rank

Bib

Family Name

First Name

Time

105

417

Abadiano

G’Louine

2:05:04

20

259

Agao

Arnel

1:37:21

86

155

Agot

Dominador

1:59:51

208

301

Aguilar

Noel

2:30:59

138

365

Alacar

Aian

2:14:23

200

594

Alemania

Rey

2:29:09

192

377

Allado

John Mark

2:26:19

221

195

Alpajora

Osias

2:34:41

19

109

Alpas

Rodel

1:36:54

172

107

Altares

Maximo

2:21:53

162

291

Alzate

Edwin

2:18:37

203

409

Ampongan

Edelberto

2:30:22

128

315

Animo

Jalico

2:10:09

48

292

Anyaya

Manolito

1:49:01

246

424

Arancina

Randy

2:44:43

206

213

Araullo

Jerome

2:30:30

54

423

Arbitrario

Glen

1:49:43

265

165

Artus

Antonio

2:50:49

173

161

Astronomo

Ronald

2:22:04

122

326

Asufardo

Mario

2:09:16

113

418

Asuncion

Ronald

2:07:17

42

103

Babiera

Frederick

1:46:41

74

174

Babsa-an

Jonathan

1:54:36

10

148

Bajao

Enrico

1:28:14

240

332

Balbuena

Lazaro

2:39:46

136

437

Balondo

Louie

2:14:01

34

229

Barcena

Gerald

1:42:35

182

410

Bardadillo

Ruel

2:23:49

18

371

Barredo

Joseph

1:35:08

95

192

Bastaneche

Eddie

2:01:58

144

287

Batindaan

Bryan

2:14:59

52

202

Bayot

Eduardo

1:49:28

198

102

Bayucot

jonathan

2:28:30

153

324

Benina

Geoffrey

2:17:08

199

369

Bermudez

Allan

2:28:31

181

143

Bernabe

Laarni

2:23:39

94

136

Bien

Edwin

2:01:52

90

254

Biruar

Maalidin

2:00:17

262

164

Bondoc

Remedios

2:48:46

53

219

Brion

Remelito

1:49:31

232

403

Buban

Josefino

2:38:44

16

199

Buenoagua

Mohammad Isa

1:33:04

157

329

Bunagan

Jovic

2:17:32

212

413

Cabalquinto

Eduard

2:31:28

238

112

Cabasa-an

Jonathan

2:39:09

146

285

Cabrillos

Wencel

2:15:01

56

416

Cabuenos

Edzel Roy

1:50:02

201

130

Cabulad

Nilo

2:29:15

26

113

Calledo

Marlon

1:39:52

242

280

Callejo

Mark Gil

2:40:14

62

237

Calma

Gabriela

1:51:05

91

240

Calma

Dante

2:00:45

213

236

Calma

Victorina

2:31:58

66

176

Camangonan

Saturnino

1:52:38

241

194

Cana

Nazareno

2:40:08

123

140

Canas

Rey

2:09:19

41

170

Cartas

Ernesto

1:46:17

268

267

Casareo

Reynaldo

2:52:25

158

118

Castilla

Richard

2:17:38

77

378

Castillon

daisy

1:54:52

217

320

Ceilo

Gerry

2:33:45

209

1207

Centeno

Dennis

2:31:17

237

312

Chavez

Jerome

2:39:08

189

328

Claro

Jefferson

2:25:32

106

271

Clemente

Johnny

2:05:24

259

222

Co Say

Vinson

2:47:25

260

223

Co Say

Eric

2:48:11

255

297

Collera

Sammy

2:46:15

38

162

Companero

Jhan Francis

1:45:09

63

171

Companero

Antonio

1:51:05

44

153

Corpuz

Edmund

1:48:01

99

256

Cruz

Isa

2:03:28

220

270

Cruz

Joseph

2:34:33

250

592

Cruz

oscar

2:44:55

9

363

Cumlat

Gilbert

1:26:53

251

335

Daganato

Danilo

2:45:16

87

235

Dagdagan

Wilfredo

1:59:52

267

321

Dalupang

Albert

2:52:22

116

275

Dariaga

Mell Anthony

2:08:15

145

420

Dasas

Micklier John

2:14:59

271

282

De Ama

Ireneo

2:52:46

161

402

De Leon

Pedro

2:18:13

72

212

del Rosario

Jun

1:54:06

49

175

dela Cruz

Rodelio

1:49:08

83

260

dela Cruz

Danilo

1:57:13

3

358

delos Reyes

Reynaldo

1:13:21

180

284

Destajo

Elvis

2:23:11

167

337

Devera

Ricardo

2:20:05

67

408

Dimaano

Gary

1:52:43

79

159

Dizon

Ricky

1:55:56

130

404

Dizon

Raymund

2:10:27

194

272

Dizon

Jade

2:26:56

61

598

Dolores

George

1:51:04

224

429

Doromal

Efren

2:35:01

211

431

Eclevia

Ronald

2:31:27

37

215

Eclipse

Vicente

1:43:44

248

127

Egalam

Ramon

2:44:51

97

307

Eguia

Arnel

2:02:55

219

427

Encina

Geenesis

2:34:23

80

135

Espiritu

Dionisio

1:56:02

163

405

Estabillo

Roger

2:19:07

154

318

Facultad

Benjamin

2:17:14

102

123

Felipe

Christopher

2:04:19

75

183

Fercol

Armando

1:54:40

227

316

Fraga

Olympio

2:37:04

24

238

Gajol

Edwin

1:39:16

92

243

Gajol

Rodel

2:00:50

191

376

Gallarda

Bong

2:25:36

137

278

Gamboa

Norman

2:14:12

21

184

Gapuz

Nestor

1:38:07

190

397

Gerona

Gary Andrew

2:25:34

234

439

Gerona

Alejo

2:38:55

256

250

Gozo

Wilfredo

2:46:51

216

310

Grogory

Jonny

2:32:21

228

221

Guieb

Rodolfo

2:37:41

214

216

Guillermo

Estanislao

2:32:05

131

347

Gutib

Richard

2:11:42

252

246

Hernandez

Giovani

2:45:53

141

445

Hormigoso

Scott

2:14:33

2

599

Indapan

Frankreadel

1:12:51

103

350

Indico

Joseph

2:04:52

168

286

Isturis

Andro

2:20:19

185

114

Jaso

Archie

2:24:29

207

129

Javier

Teodorico

2:30:44

93

313

Jomen

Lumer

2:01:24

35

299

Kafiar

Wilson

1:42:46

32

295

Karundeng

Jerry

1:41:25

187

323

Kitongin

Dickson

2:24:46

57

234

Laguda

Sabeniano Sr

1:50:20

6

399

Lamprea

Raul

1:16:51

164

126

Laro

Joevir

2:19:23

149

407

Laureo

Bernie

2:15:59

125

242

Leona

Vergelio

2:09:23

196

331

Letim

Ruver

2:27:18

243

372

Lino

James

2:41:01

76

173

Llanora

Nolan

1:54:52

51

449

Llorente

James

1:49:18

25

152

Lopez

Manuel

1:39:43

170

138

Lopez

COL Oscar

2:20:55

264

306

Loresto

Joey

2:50:44

71

325

Loterte

Esab

1:54:04

244

325

Loterte

Esab

2:42:07

133

298

Lucas

Marlon

2:13:51

184

210

Maandal

Manny

2:24:26

140

233

Maca

Charlie

2:14:32

245

300

Macainan

Ivy

2:44:40

85

293

Maclan

Matthew Jim

1:59:21

13

600

Mahilum

andrico

1:29:34

156

117

Mamano

Bernardo

2:17:20

261

122

Mamigable

Sonny

2:48:12

165

334

Manarus

Darius

2:19:54

254

327

Manding

Melencio

2:46:07

151

189

Mangabat

Rommell

2:16:23

15

351

Manlangit

Ignacio

1:30:47

204

193

Manzanares

Jenrey

2:30:23

134

595

Manzano

Dionisio

2:13:57

193

426

Marinas

Francisco

2:26:27

50

589

Marsan

Hermogenes

1:49:13

205

232

Masamoc

Arlito

2:30:23

210

169

Mendoza

Jonel

2:31:25

81

182

Meneses

Alden

1:56:23

247

125

Miergas

Arnold

2:44:44

269

268

Miras

Crislino

2:52:45

229

279

Mondal

Leonard

2:38:29

226

149

Montano

Jan

2:36:25

5

360

Montecillo

Bowen

1:15:44

235

156

Monteclaro

Jerry

2:38:57

231

415

Montelibano

Kristofferson

2:38:40

107

361

Morales

Roger

2:05:26

225

142

Morales

Elmer

2:35:12

150

289

Mukherjee

Sudipto

2:16:10

179

228

Nadal

Allan

2:23:03

186

116

Naguita

Randy

2:24:45

89

388

Narcise

GEN Jovenal

2:00:15

64

442

Nazareno

Michael

1:51:06

88

241

Nazareno

Jomini

1:59:54

171

208

Nenra

Alex

2:21:01

43

370

Nimo

Harold

1:47:31

82

177

Nimo

Monique

1:56:24

135

340

Noche

Jojo

2:13:59

257

150

Nuyda

Jaime

2:47:00

31

239

Ocampo

Alfredo

1:41:24

139

244

Ocampo

Gregorio

2:14:31

147

249

Ocampo

Samson

2:15:09

152

231

Ocampo

Gil

2:16:53

65

248

Olimba

Roel

1:51:14

29

211

Olvis

Hermogines

1:40:39

28

144

Onas

Carlos

1:40:32

23

398

Oyao

Manuel

1:38:32

104

419

Pacheco

Ronnell

2:04:58

101

384

Pacion

recardo

2:04:11

253

309

Pagas

Danilo

2:46:07

8

596

Page

reymundo

1:21:43

39

261

Paje

Mila

1:45:22

111

441

Palacios

Joey

2:07:07

55

255

Paras

Joms

1:49:54

33

167

Pascual

Bienemar

1:41:29

230

276

Patarata

Romell

2:38:32

270

269

Patidongan

Dondon

2:52:45

117

450

Patricio

Rodney

2:08:17

68

412

Pena

Leonardo

1:52:44

132

247

Penero

Angelo

2:13:15

188

339

Penia

Marcelo

2:24:58

114

281

Peracion

Wilbert

2:07:47

177

200

Permejo

Alejandro

2:22:58

4

374

Piamonte

Rolando

1:14:42

236

288

Poblete

Roderick

2:39:07

249

119

Polmo

Moises

2:44:52

266

252

Pumanes

Primo

2:51:33

160

206

Quevedo

Dexter

2:18:10

155

317

Quidores

Jerry

2:17:20

115

421

Raca

Andrew

2:08:13

169

205

Ragrag

Peter

2:20:31

183

187

Ramas

Ronaldo

2:23:54

202

435

Ramos

Rogelio

2:30:08

40

168

Rimando

Arthur

1:45:44

11

597

Rivera

Lave

1:29:30

120

104

Rivera

Randy

2:08:52

222

191

Rodil

Ericson

2:34:42

215

414

Rodilla

Jedelbert

2:32:12

263

343

Rojo

Ranilo

2:49:32

195

422

Roque

Michael

2:26:59

109

274

Rubin

Robinson

2:05:45

1

354

Sabal

Cresenciano

1:11:41

22

151

Sacayle

Jessie

1:38:26

223

227

Sagun

Julius

2:34:45

176

444

Sakai

Klarex

2:22:51

45

158

Saligbon

Silverio

1:48:09

159

225

Salloman

Banny

2:17:57

110

368

Salvador

Rogelio

2:06:35

239

314

Sanchez

Victor Eugenio

2:39:39

166

336

Santiago

Cris

2:20:04

126

443

Saranillo

Monico

2:09:24

30

342

Sarona

Norberto

1:40:54

175

330

Senario

Jojo

2:22:47

174

311

Seneres

Roque

2:22:47

108

434

Sernadilla

Tyrone

2:05:28

258

180

Simon

Jayson

2:47:14

148

283

Sojede

Anthony

2:15:59

112

198

Suerte

Al

2:07:16

118

207

Tabaong

Jommel

2:08:21

60

154

Tan

Tommy

1:50:54

178

433

Tan

Jerald

2:23:01

58

209

Tanaka

Norio

1:50:38

12

110

Tangunan

Neshly Allan

1:29:34

47

593

Tapar

roland

1:48:50

73

294

Tapeceria

Aldwin

1:54:29

218

430

Tillo

Andrew

2:34:20

129

185

Tobias

Bernardo

2:10:24

36

190

Tolentino

Ellen

1:43:31

121

188

Torno

Ricky

2:09:11

197

230

Torres

Luiz

2:28:01

100

411

Tubay

Fernando

2:03:55

124

105

Tubndag

Ricnem Victor

2:09:21

98

406

Tumaliwan

Leonard

2:03:07

14

362

Ulanday

Maximo

1:29:46

119

352

Uy

Stephen

2:08:25

84

160

Vegim

Chito

1:58:54

70

353

Velasco

Raymund

1:53:49

69

308

Viaje

Jerry

1:53:40

7

364

Vildosola

Isidro

1:18:19

46

220

Villafania

Leo

1:48:16

127

333

Villamor

Jolly

2:09:45

233

196

Villasica

Pedro

2:38:54

143

226

Villaverde

JR

2:14:57

78

134

Vinarao

Francisco

1:55:51

17

101

 

 

1:33:18

27

157

 

 

1:40:32

59

141

 

 

1:50:46

96

302

 

 

2:02:35

142

590

 

 

2:14:39

 

Half-Marathon @ 2:00:18 Hrs


Yes, I finished this race with a slow finish time but this is the hardest route so far for a half-marathon road race. I hope most of the runners who participated in this road race would attest to this observation.

The race started 10 minutes late due to some stretching exercises led by one of our lady soldiers who won in one of the past Milo Marathon races. From the Grandstand at Camp Aguinaldo (Start & Finish Area), the half-marathon runners started the run by leaving the Grandstand towards Gate 1 and turn right towards Boni Serrano Avenue which is downhill to Katipunan Road. From Katipunan Road, the runners had pass at White Plains and later to the Seventh-Day Adventist Church going to Ortigas Avenue. From the crossing, the runners had to go uphill towards Meralco and to EDSA. From EDSA, turn right at Boni Serrano Avenue towards Gate 1. That route consists of one loop and every half-marathon runner should go around for another loop and enter Gate 6 of Camp Aguinaldo. From Gate 6, the runners would have a brief tour of the housing facilities of AFP personnel, the Golf Driving Range, the Soldier’s Mall (SM), part of the Camp Aguinaldo Golf Course, the White House (official residence of the Chief of Staff, AFP), the St Ignatius Cathedral (which I had it air-con(ed) when I was the Camp Commander of Camp Aguinaldo), and later turning right towards the Grandstand/Finish Line.

In my GF 305, the distance registered 20.7 kms which is short by 400 meters. I slowed down on the last 3 kilometers due to hunger and the heat of the sun but my legs were still strong and could hardly felt any sign of getting cramps.

I was talking to this tall guy from India (I could hardly pronounce and remember his name) who served the Indian Armed Forces for 9 years in the Infantry and proudly said that he joined in a war with Bangladesh when he was in the active military service. He is a good runner and started so fast that I was able to overtake him at the uphill portion going to MERALCO at Ortigas Avenue. Colonel Oscar Lopez of the Philippine Army was listening to the Indian guy. Col Lopez owns a brand-new GF 405 & his 1st time to use it and it looks great and it seems better than my GF 305. It functions like an IPhone with the “touch” functions!

In my estimate, we had more civilian runners than the members of the military in both the half-marathon and 5-K race. I was at the middle of the pack together with the “friends of BaldRunner”. I saw Loonyrunner, Joms, Marga, Gabriela Calma, Runmd, datc, Segovia siblings, noel lopez, officers and men assigned at Headquarters Philippine Army, and at GHQ, Camp Aguinaldo and familiar faces whom I could not memorize their names.

I was using my ASICS Gel-Kayano 13 for the first time in a road race and it felt good despite a “mild attack” on my gout after eating a Protein PowerBar last Thursday on my 31K run. On this race, I became a model of New Balance (again!) using their new line of running shorts and T-shirts which are light and well-ventilated. I saw another civilian runner wearing the same T-shirt as mine and I smiled at him. At this point, we were going downhill from the 7th-Day Adventist Church towards Ortigas Avenue. I was surprised to see a Rustan’s Mini-Mart fronting the church where I saw a number of Porsche Sports Car parked with the owners looking at the runners passing by.

I was using my Nathan Water Belt and my Sennheiser MPX 70 earphone with my Ipod Nano listening to the songs of Bee Gees, Abba, and Barry White.

These two runners on my right were like Scout Rangers who ran together and finished together. They would overtake me but later I would overtake them at the water stations as they stopped to drink water. The curly-long haired guy would stop running & walked briskly while the other guy would wait for him. At this point, we were already going uphill at Ortigas Avenue. I left these guys on the last 3 kilometers of the course. MSgt Illut became my pacer on my second loop of the race and he was fast and strong. My thanks to MSgt Illut’s effort!

This is another view of running along Epifanio De los Santos Avenue (EDSA) on my last 4 kilometers of the race. It was unfortunate that there are some parts of EDSA that don’t have that “white paint” on the edge of the road. I had observed that such rubberized paint on the edge of the road (5-6 inches in width) added more comfort and bounce on my running shoes and I tried running consistently on the said line during the race. The next picture shows the white paint at the edge of the road. MSgt Ireneo Illut (the runner & pacer behind me) is presently assigned with the Philippine Army’s Special Service Unit administering our elite athletes assigned with the Phil Army.

 

Running along EDSA and going uphill towards Boni Serrano with all those smoke-belching vehicles was one of the hardest portions of the road race and we had to pass through this main road twice! It was a nice experience running uphill which could be hardly noticed if you are riding inside a vehicle or car. The smell of the gasoline and smoke from the vehicles would make each runner’s breathing hard and problematic.

This was my last dash towards the Finish Line! On my right hand is the bottle holder/strap that I bought last week at R.O.X., Bonifacio High Street. Aside from the water on my Nathan Water Jug, I used this bottle holder with a bottle of Propel on my last 5 kilometers and it served well for its purpose. I hope to get one more of this for my other hand. At the Finish Line, I was able to meet runners from Malaysia and Indonesia who finished the race and they said nice things about the race & the challenging route and proudly said that they are my daily readers/visitors to my blog. I met also Michelle of Mizuno whom I encouraged to start running. I told her also that she has a lot of fans here and abroad because of the “picture” I posted lately. 

To all the runners, thanks for running in this race despite our problem in our water supply. To all the winners and finishers, congratulations and more power to all of you. See you at the next Mizuno Rush Infinity 15K Run.

Sand Dunes & 31K Run


My nephew brought me to this place by car at Suba, Paoay, Ilocos Norte in the afternoon of Thursday. This place is almost 14 kilometers away from Laoag City and it is 200 meters away from the South China Sea. He was the one who took my pictures with the sand dunes as my background. This is the same place where the late actor Fernando Poe, Jr would shoot most of the fighting scenes in his “Panday Movie Series”. This is also the place where Tom Cruise’s made a film shooting of the movie “Fourth of July” in 1987 (?).

I was using a Puma Runner’s Cap, Inaugural City of Angels Half-Marathon Finisher’s T-shirt, ASICS Gel-1120 shoes, Adidas shorts, Ipod Nano, GF 305, and 2.1-liter CamelBak. 

 

I started my run along the sand dunes with a slow pace taking those trails I could see in the middle of the vast land area. Basing from my GF 305, I was able to cover a distance of almost 5 kilometers along these sand dunes.

I finished my run along the sand dunes at the same place where I started. From here, I followed the road going back to Laoag City. However, I did not go directly towards Laoag City, instead, I went further south going towards the town of Paoay. I was able to run almost 5 kilometers when I reached Km Post 5 before the town of Paoay. From there, I made my turn-around and proceeded north towards Laoag City.

At Km 12, I started to eat the Protein Power Bar which I bought at GNC while running.  I finished eating the Power Bar after running one kilometer and at the same time taking a sip of water from my CamelBak. It was already getting dark but I maintained my direction of running against the traffic, taking extra careful with the tricycles. Tricycles plying on the road are very deceiving during nighttime. At a distance, you could only see the single headlight of the motorcycle but you could not see any light/s coming from the “side car” attached to the motorcycle. As a rule of thumb, I have to run towards the dirt part of the sidewalk  whenever a vehicle is about 50 meters infront of me.

At the crossing of the road to Gabu Airport and Suba Road, I turned left and proceeded towards the airport and reached the place going to Barangay Bengcag which was a good 1.5-kilometer distance from the crossing. Along this road, I could see group of men drinking “basi” or GSM with pulutan but they seem not to notice me. I’ve been warned by my friends here in Laoag City not to run to places where there are “drinking men” along the road as they might make some harm to “strangers” in their place. But what I do in places where there are people on the road is to smile and wave my hand at them and tell them, “Apo/Ama, lumabasak pay” (“Sir, I am just passing through”) and most of them smile and answer back positively. Hmm..one of these days, I’ll be known as the “old runner” who goes around to the far-flung barangays in Laoag City waving his hands to people along the way with a Nathan Water Belt/CamelBak and a bottle of Propel on my hand.

How I wished I could reach the airport but it was too late already and made my turnaround at Barangay Bengcag and proceeded to Laoag City. After reaching the end of the Padsan Bridge (Laoag Bridge), near the City Hall of Laoag, I was already at Km 26 and my legs were still okey. When I reached Rizal Street going towards Barangay Dibua South, my Ipod Nano stopped and I had to reset it with another artist/album. I had to walk while trying to select the music in my Ipod. I selected Bob Marley’s music for the last leg of my non-stop run. After 200 meters of walking, I resumed my run. Bob Marley’s message in his songs and the beat of reggae made my pacing more consistent. 

On my last 4-kilometer, while about to reach the bus terminal of Partas Bus, I was tempted to take a tricycle to take me back to the house of my sister as it was about 9:00 PM already. I resisted the temptation of those tricycles lined up infront of the bus terminal waiting for arriving passengers as I didn’t feel any pain yet on my legs and body. It might be the slowest 3-4 kilometers in my running workouts but I was able to reach my destination without any severe body pains.

So far, this is the longest run I had in preparation for my next marathon. I ran a distance of 31.34 kms in 4:03:21 hours, a non-stop run (except for the 200-meter walk) to include almost 5-km run along the sand dunes of Paoay. I felt good but tired after the run. I didn’t had any signs of reaching my “wall” up to the very end of my long run.

The Camelbak I had with me during the run was an added weight (4-5 lbs with 2 PowerBars & 2 packs of SkyFlakes inside the zippered pocket) to my run but it gave me the confidence to have enough water & food along the way and be able to run non-stop from start to finish. From time to time, I had to pull the end of the shoulder straps to tighten the CamelBak’s fit to my body to prevent it from swaying from side to side. CamelBak is only advisable to long runs where you want to test your body how far it can go without any stops. The feeling of the pack hugged on my back maintained my erect posture while running (Bugobugo85 knows what I mean with this!). The 2.1 liter capacity of water was enough to hydrate me for the said distance as the air was cooler in the late afternoon and early evening.

This long run was not in preparation for my next race on this Sunday’s Half-Marathon but it was a test how far my physical endurance and mental attitude would go.

I hope to have more long runs like this in the following weeks to come. 

Robin Petrini & Donate A Shoe


Last Thursday morning, Captain Ferdie Espejo sent me a text message informing me that a box of about one cubic foot arrived at the office of the DND-AFP Gintong Pangarap at Camp Aguinaldo where the sender is a certain Robin Petrini, Head Coach, Softball Team of Pennsylvania State University, USA. I instructed Capt Espejo to open the box and he informed me that it contained four (4) pairs of slightly used running shoes.

Coach Robin Petrini sent three (3) pairs of Saucony Running Shoes and one (1) pair of Nike shoes for the Project Donate A Shoe.

My immediate instinct after I got the information that somebody from the USA sent a box full of shoes was to “google” the name of Robin Petrini. Look what I’ve found!

Coach Robin, thank you very much for your support. I hope I will be able to personally thank you for your effort of sending such shoes to the Philippines. May God bless you always. 

Hill Trails


I’ve chosen to see and run through the dirt trails near my sister’s place in Barangay Dibua South, Laoag City in the afternoon of last Wednesday (11 June). I used my ASICS Gel-1120 shoes with my Nathan Water Belt, a bottle of Propel strapped on my right palm, runner’s cap, and a Nike running kit. I was accompanied by Barry White and The Beatles.

The access point to the dirt/trail road is very near my place which was only twenty meters. The dirt/trail road is beside an irrigation canal without any flowing water and followed the trail going north. It was a slow run just to be able to see, explore the place, and make sure of my foot landings. There were parts of the trail which were covered with dry leaves that fell down from the trees that are on the sides of the trail. There were parts of the trail which are used by people going up the hill to get some firewoods and most of these trails lead to some houses and rice fields.

This is the dirt road at Barangay Dibua South which is beside an irrigation canal. This point is Km-2.

After reaching the cemented road going to Barangay Sangil, Bacarra as I jogged towards the north, I decided to go through a small cemented/paved road that goes towards the eastern direction. After twenty meters, the paved road became a sand & gravel trail, later a dirt trail, and I was surprised to see a newly-cemented road that goes to the hills. After passing through the peak of the highest hill in the area, I followed this paved road and on the lower elevation I could see on both sides of the road big concrete houses which is a sign that most of the people residing in this area are either OFWs or “Balikbayans” from the USA. At this point, it was already Km-9.

After running for almost 5 kms, I took this sand & gravel road going to the eastern direction.

After running for about 500 meters on this road with big concrete houses, I met 4 couples (at least 50 meters distance from each couple) doing brisk walking with fanny pack belts on their waists. I smiled and waved at them while I passed them. Most of the couples seen walking were fat!

This trail is going uphill to a semi-permanent house. At this point, I was already at Km-7.

It was getting dark already and opted to just follow the paved road and later surprised to see bright lights on the horizon. I could see the Provincial Sports Complex where workers are busy making repairs on the grounds/track. Hopefully, our running oval track here in Laoag City will be made of tartan.

From the Provincial Sports Complex, I have to go back to my sister’s place in Barangay Dibua to complete my run and it was another 4.5 kms distance. After running on the trails and hills in Laoag City, the cemented road and plain terrain towards the house gave relief to my tired legs.  

After almost 25 minutes from Barangay Sampaloc, I was able to reach the finish line, the house of my sister.

This run gave me the reason to see the trails in Laoag City for the first time! I was surprised to know that there are so many dirt/sand & gravel trails on the outskirts of the city which connect barangays located on the hills.

I was able to run a distance of 15.43 kms with a time of 1:50:41 hours. It was a nice run!

Treadmill Workout


I had to make a quick trip back to Manila to buy some needed parts and materials for the repair project that I am supervising here in Laoag City. I have observed that the prices of materials here in the province are too expensive as compared to the factory price in Metro Manila. After buying such materials at MC Home Depot at The Fort, I had to send them through the commercial bus going to Laoag with a minimal fee for its transport. I was able to save some money.

Last Tuesday morning, I had a quick visit at the gym and made my usual weight training using the dumbbells and the Smith machine for bench press and I was able to finish my supplementary weight training after one hour.

I shifted my workout and tried the treadmill. I had a combination of brisk walking and slow jogging with the following adjustments:

Speed—6.0                                Inclination—15 (Maximum)

Duration—1:10:00 hours          Total Calories—480 cal

Distance—6.2 kilometers         Vertical Distance—850 meters

Average HR—155 bpm              Hydration—One bottle of Propel

As much as possible, I tried to avoid holding on the vertical bar infront of me and the top of the digital display of the treadmill machine in order to simulate a hill/mountain climbing activity.

It was a nice workout that I was able to perspire a lot. I was glad there were no other users on my both sides during my treadmill workout.

After lunch, I was on my way back to Laoag City.

Sleeping 101: How To Sleep Better


I saw this article at www.sleepdex.org/tips.htm while browsing at WordPress. I hope this will be an added information for those runners who want better performance and for those who have problems getting to sleep. Remember that a serious runner must have at least 7-8 hours of sleep every night. In my experience, I strongly believe that a good night rest/sleep is one of the preventive measures in sports injuries and sickness. In the principle of rest & recovery in training simply means a complete sleep (at least 8 hours) every night.

Enjoy reading this article.

Sleep Hygiene – Best Practices

Experts recommend these to help you fall asleep, stay asleep and wake up feeling refreshed and ready to start a new day.

  • Go to bed at the same time every night and get up at the same time every morning. Set and maintain a sleep schedule. Try to stick to it even on weekends and when life gets crazy. Failure to do so can lead to insomnia. “Sleeping in” on the weekends will make it harder to wake up on Monday morning because it resets your sleep cycle.
  • Avoid drinking alcohol close to bedtime. While it may initially sedate you, alcohol keeps your brain in light sleep – you have trouble getting to the deep sleep and REM sleep phases and your sleep is less efficient. Arousals due to alcohol can cause sweating, headaches and intense dreaming.
  • In the late afternoon and evening, avoid caffeinated drinks because they act as stimulants. Caffeine sources include some soft drinks, coffee, chocolate, non-herbal teas, some pain relievers and diet drugs. Caffeine can stay in your system up to 14 hours. It increases the number of nighttime awakenings and decreases total sleep time.
  • Avoid nicotine in the evening. This includes both smoking and smoking withdrawal systems such as nicotine patches. Nicotine is a stimulant, like caffeine, so it pumps your heart up. Smokers often have trouble sleeping because the length of a good night’s sleep is more than their bodies want to go without a cigarette. They wake up early due to nicotine withdrawal.
  • Wake up with the sun, or use very bright lights in the morning. Sunlight helps the body’s internal biological clock reset itself each day. Sleep experts recommend exposure to an hour of morning sunlight for people having problems falling asleep. This is also a great treatment for jet lag.
  • Keep the bedroom quiet and dark and at a comfortable temperature. Extreme temperatures may disrupt sleep or prevent you from falling asleep. Make sure you have a good mattress and pillow.
  • Try to exercise 20 to 30 minutes a day but not right before bedtime. For maximum benefit, exercise at least three hours before going to bed, especially if you are the type of person who becomes more alert with exercise.
  • Develop a relaxing routine before bed. This may include a warm bath, light stretching, listening to soothing music, reading or other relaxing activities.
  • Don’t go to bed feeling hungry, but don’t eat a big, heavy meal right before bedtime. For a light snack before bedtime, carbohydrates or dairy products (e.g. non-chocolate cookies or crackers and milk) are best
  • Don’t lie in bed awake. If you can’t fall asleep within 30 minutes, go to another room and do something restful until you feel tired. Don’t read in bed. If you want to read, get out of bed and sit in a chair.
  • Don’t have a visible bedroom clock because “clock watching” will only help intensify the misery of insomnia. You can always turn the face of the clock away from you or put it in a drawer.
  • Reserve your bed for sleeping and sex. Keep the television, laptop, cell phone, food, etc. out of the bedroom.
  • Don’t make bedtime the time to solve your problems. Make a to do list for the next day then try to clear your mind.
  • Think about your napping policy. Naps can be great in helping some people improve performance. But for others, napping is an invitation to night-time insomnia. Figure out which category you are in. Don’t nap during the day if you have trouble sleeping at night. If you must, take a brief nap 10 to 15 minutes about eight hours after waking.
  • Try not to drink fluids at least two hours before bedtime as a full bladder can interfere with sleep.
  • If you need to get up during the night, do not expose yourself to bright light. Intense light can reset your internal clock and make it harder to get back to sleep. See circadian rhythm section.
  • Avoid sleeping with your pet because their movements or your allergies can decrease the quality of your sleep.
  • Know the side effects of your medications. Certain medications can either compound sleepiness or make falling asleep more difficult. Let your doctor know if you have sleep problems so they can do their best not to prescribe medications that worsen your sleep difficulties.
  • If sleep problems persist, see your doctor. If you have trouble falling asleep night after night or if you always wake up feeling unrefreshed, you may have a sleep disorder that needs treatment.

Medical doctors who specialize in sleep actually use the term “sleep hygiene” to describe the habits and behaviors of people before bedtime and while in bed as well as environmental condition that can affect sleep quality. Attention to sleep hygiene is often the first thing to look to when people have trouble sleeping.

The U.S. government’s National Heart, Lung and Blood Institute has produced four-page PDF files on

Check out our sleep resources page for more information.

Easy 15K Run


6:35 AM 07 June 2008 In Barangay Dibua, Laoag City

After running 26 kilometers last week and another 30 kilometers last Thursday, it seems everything becomes easy, not withstanding the early rise of the sun and my further exposure to the heat of the sun. My runner’s cap, sunglasses, and Nathan Water Belt had been very helpful in my long runs for the past weeks.

I made sure to eat some food (cereals & 2 pieces of banana) and drink a bottle of Propel before leaving the house as I decided to take another route for my 15K run. Instead of going south from the house of my sister and retracing my “nostalgic run” route, I set my eyes on the road that took me towards the north direction.

The road goes to the center of Barangay Dibua North until it reaches Barangay Sangil of Bacarra, the next town north of Laoag City. After running for 3 kilometers going north, the road leads to the direction towards the east and I was running parallel along the Bacarra River but I was nearer to a irrigation canal. My one-way direction ended at the road crossing with Bacarra Road (Laoag to Pagudpud Road) where my GF 305 registered 7.43 kilometers. I made my turn-around and retraced the road I had taken but I made an extra 200 meters towards the west direction before going back to the road leading to Barangay Dibua North.

About 2/3 of the road is paved with cement and the rest of the road is gravel/dirt road. The gravel road made my pace slower as I try to select where my foot would land  due to the presence of small stones/gravel along the way. But I had to regain and increase my pace whenever I reached the paved road. About half of the distance of 7.43 kilometers is shaded with trees on both sides of the road and the other half is exposed to the heat of the sun.

I had to increase my pace whenever I was running along the unshaded parts of my route and sip water when I was in the shaded areas. I did not have any stop-over/pit stops along the way. I saw to it that the water in my Nathan Water jug was enough for my 15K run. I took a sip of water at Km-6; Km-11; and Km-14.

I finished the run in 1:28: 36 hours and here were the data I gathered from my GF 305:

Distance—15.0 kms             Time—1:28:36 hrs

Average Pace—5:54 mins/km      Average Speed—10.2 kms/hr

Maximum Speed—13.0 kms/hr    Total Calories—1,106 cal

Average HR—151 bpm                  Maximum HR—163 bpm

Total Ascent—520 meters            Total Descent—503 meters

Runner’s Kit—Adidas shorts; white sando (cotton) from Fairways & Bluewater Golf; Penshoppe Runner’s Cap; & Maui Sunglass

Running Shoes—ASICS Gel-Cumulus 8

Music—Beatles One; Bee Gees (One Night Only:Live)

My sister told me that there is a running/mountain bike trail along the hills in Barangay Dibua and neighboring barangays that she came to know from doctors and social action workers who usually hike along these trails to reach the far-flung barangays located north & northwest of the city and the said trail end up at the Provincial Athletic Grounds or at the Mariano Marcos State University Campus. I hope to see this trail in the coming days.

After running on these trails, maybe, next time I will try to run along the famous “sand dunes” of Laoag City and Paoay. Wish me luck!