Pictures @ 2008 Doc Fit Run


Mark & Wife, who are consistent and regular visitors to this blog. Mark is also a golfer.

Annalene of “Annalene’s Story” who is one of the donors of the Project Donate A Shoe. She was able to influence her family to enjoy running and became regular participants in weekend road races. 

 Marga aka Transition Zero (in red shirt) with Jed & Jenna Segovia; my brother Samie and college classmate who is now a doctor of the Philippine Heart Association, formerly Eva Rimando (on my right)

A pose with Councilor/Doctor Doray Delarmente of Quezon City. She is the only daughter of  PMA Cavalier Delarmente whom I worked with when I was still a Major assigned with the Office of the President. Councilor Doray donated four (4) pairs of running shoes to our Project Donate A Shoe. Thank you very much for your support, Councilor Doray!

Progress Report: 2008 Doc Fit 10K Run


6:00-7:00 AM 25 May 2008 @ UP Diliman Campus

I usually wake up at 4:30 AM when a road race starts at 6:00 AM. It takes me at least 30 minutes to shave my head and face; force myself on the toilet bowl; take a bath; drink my hot coffee; eat at least 5 tablespoonful of oatmeal; drink 250 ml can of Ensure; apply Petroleum Jelly on my inner upper legs/crotch & inner parts of my upper arms; brush my teeth, and finally wear my running kit & shoes. At 5:00 AM, I should had left my quarters and proceeding to the venue of the road race.

My staff and I arrived at UP Campus at 5:30 AM and I immediately had my stretching exercises and slow jogging/warm-up run. After 15 minutes, I was already on my way to the Assembly area. I first met “the loonyrunner” who was having his warm-up run infront of the starting line and I told him about my latest trip to Baguio City and my observations on the proliferation of illegal settlers on areas adjacent to Camp John Hay. I had my initial impression on the loony runner, who was wearing an all-black running kit, that he was well-prepared for the road race as he is familiar with the route plus the fact that I was able to see in his eyes his determination to make good in this race.

A pose with MarkFB, my No. 1 visitor & commentator, five minutes before the start of the race.

After talking to the loony runner and as I was about to enter the Assembly Area, I met Mark and told him that I just bought the Sennheiser MPX 70 Sport Headphone which he recommended. I suddenly felt that I needed to take a “leak” before I enter the starting area and I excused myself from Mark. Mark & I entered the area and I immediately saw the “friends & visitors of Bald Runner”–runmd, nolan, passion runner, and officers and men from the Philippine Army. At this time, I saw at the digital clock that we still have two minutes to spare before the start of the race. I positioned myself at the middle of the pack together with the runners from the Philippine Army.

Then suddenly Coach Rio made the countdown and we started the race. The runners from the Philippine Army dashed away from me at a very fast pace while I maintained my slow pace for the first kilometer. The sky was cloudy and there was not much light from the sun and the weather was conducive to a good road race. I still used my sunglasses while running but I did not bother to glance the readings on my GF 305 from the start up to the finish line. The problem with me with the GF 305 when I am running is that I could hardly see the data on my watch while I am running! I need a “reading glass” to have a clear look on the time elapsed on the dial of the watch!

My running form at vicinity Km. 3, infront of the Oblation.

I depended much on “listening to my body” with regards to my pace and speed for this particular road race. My race pace was an even pace as seen from my time splits in every kilometer:

Km 1—5:21 mins              Km 6—5:09 mins

Km 2—5:00 mins              Km 7—4:54 mins

Km 3—4:47 mins              Km 8—5:12 mins

Km 4—5:00 mins              Km 9—5:10 mins

Km 5—5:02 mins              Km 10–4:55 mins

I know that I was having a slow pace and finish time as compared from the previous races I had at the UP Campus but I did not force my body to the extreme. However, I noticed that my heart beat reached up to 179 beats per minutes on my last kilometer without any feeling of hard breathing or dizziness or feeling that I was too tired and spent after the race. I could feel that my regular supplementary weight training and long runs had contributed this feeling of being stronger for endurance running.

My usual “raised arms” pose/picture few meters from the Finish Line.

I consider this race as part of my preparation for the longer distance road races in the future.

To my fellow runners, I hope to see you on June 15th DND-AFP Half-Marathon Race at Camp Aguinaldo.

Another LSD For The Week & Sennheiser PMX 70


7:23 AM 24 May 2008 @ The Fort

It was Saturday, a day before the Doc Fit Run at UP Campus, but I decided to have another long run on this day for me not to miss the minimum base of mileage for the week. I started late and my pace was a slow one taking  the road course of the 4th Global City/Anta Run. The weather was hot and I was using a black cotton muscle shirt (Sinulog Festival) from Island Souvenir Store and my old white cotton soccer shorts from FILA which I bought during the late 90s. From the description of my running kit, one could imagine that it was too heavy and the color of my shirt absorbs more heat.  I was wearing also my old white Fort Ilocandia golf cap. My running kit became heavier after running for about 8 kilometers when the whole kit was drenched with my sweat. My running shoes, ASICS Gel-Kinsei 2 was another heavy stuff for running but my thick socks was able to absorb most of my sweat that goes through my legs.

Another reason why I went for a long run was to try and test the Sennheiser PMX 70 Sport Headphones which I bought the day before at SM Appliance Center at Megamall. I went to SM Megamall to renew my NBI Clearance at the Basement Floor and after getting my new NBI Clearance, I thought of Mark’s (MarkFB) recommendation in one of his comments for me to get this particular sport headphones. Luckily, I was able to buy the last available stock and bought it for P 2,798.00. After running for one kilometer, I started to like the headphone. Thanks, Mark!

For the past weeks since I’ve started using a MP3 in my running workout, I’ve been using those cheap Philips Earphones with ear claw to prevent the earphone from falling down but these earphones tend to be loose and have the tendency to move out from my ear. I guess, I have a different ear hole configuration where most of the ear-plug type earphone do not stay stable on my ears.

Four years ago, I bought the first model of the Bose Noise Cancelling Earphone (covering the whole ear) which I used in my flights to the US and back to the country and other long land/air trips. Lately, I even used it during my gym workouts which caused most people at the gym to turn their heads at me. Two years ago, Bose came up with a smaller version of said earphone which is worn on the ear and has rechargeable battery on the system. It is more expensive but the “stirrup” that connects the “Left & Right” earphones is still bulky. Last year, I bought a Bose Ear-Plug earphone which costs P 5,000.00 but it has also the tendency to be removed from my ear when I am running. I was contemplating to buy the latest “on ear” Bose Earphone to upgrade my old Bose earphone but I was glad Mark recommended the Sennheiser MPX 70 Sport Earphone as a stable earphone for running which has nice reviews on the Internet.

I finished my long run inside the camp at Fort Bonifacio and proceeded to my quarters. I am finally packing my personal things and be able to vacate this quarters before the end of this month or before 15 June 2008.

My new earphone, Sennheiser MPX 70 Sport Earphone, passed the test and evaluation on my first use for my running workout. It really gave an stable & snugged fit to my ears and the sound is very clear and crisp. However, I guess, I selected the wrong artists/songs for the day. I played the music/songs during my younger years which made my run slower aside from the fact that the heat of the sun was so hot already. Well, I played the songs of the Ray Conniff Singers, Kenny G’s Duet Album, and Laura Fygi’s Latin Songs.

The following were the data that registered on my GF 305:

Distance—15.12 kms              Time—1:39:04 hours

Average Pace—6:35 mins/km          Average Speed—9.1 km/hr

Maximum Speed—13.3 kms/hr       Total Calories—1,040 cal

Average HR—149 bpm                     Maximim HR—160 bpm

Total Ascent—801 meters                Total Descent—790 meters

Cool-Down Run/Distance—1.51 kms      Time—10:05 mins

Running Shoes—ASICS Gel-Kinsei 2

Music—Ray Conniff Singers; Kenny G (Duets); & Laura Fygi

Spot Report: 2008 Doc Fit 10K Run


5:58 AM 25 May 2008 @ UP Diliman Campus

In the military parlance, the first incident report to be relayed to Higher Headquarter is called “Spot Report” which must answer the basic 4 Ws (What, Who, When, & Why) & 1 H (How). The spot report is later followed with a “Progress Report” where the details of the incident are included.

So, this is my Spot Report on this race, The race started on time and to be exact, it started one minute before 6:00 AM based from my watch. I finished the 10K race with an unofficial time of 50:35 minutes. Finally, my GF 305 registered an exact distance of 10.0 K.

The following were the data that registered in my GF 305:

Distance—10.0K                  Time—50:35 mins

Average Pace—5:03 mins/km       Average Speed—11.9 kms/hr

Maximum Speed—14.9 kms/hr    Total Calories—740 cal

Average HR—164 bpm                  Maximum HR—179 bpm

Total Ascent—267 meters            Total Descent—280 meters

Running Kit—New Balance (Shorts & Singlet)

Running Shoes—ASICS Gel-Cumulus 8

Music—Bee Gees (Live: One Night Only)  

It was a nice run. Progress report to follow.

Critique: 2nd Champion Run


6:00 AM 11 May 2008 @ Marikina City Riverbanks

1)  More Runners But Narrow Roads—Coach Rio’s road races are becoming popular and attractive to most of the runners and beginners because of his excellent performance and good reputation in managing road races. It was not surprising that this road race which was advertised and known by most of the runners two months before its schedule would attract a lot of runners. Additionally, the police trainess from the Philippine National Police Training Center and soldiers from the Armed Forces of the Philippines joined this road race. However, the cemented road along the banks of the Pasig River in Marikina  City was too narrow for the runners. Almost all the runners had a slow start and average pace for the first three kilometers of the race. It could had been very easy to use the unpaved portions of the riverbank but the rains that poured for the past 3 days before the race made them to be muddy and slippery. With an estimated 1, 200 runners, the narrow roads of the road race became a problem to the average competetive runners.

2) 11K Race, not a 10K Race—I was informed after the race that Coach Rio announced before the race that the distance of the race was 11K but because I was busy with my stretching and warm-up exercises at the rear end of the assembly area of about 50-100 meters away, I was not able to hear the announcements. Psychologically, I could had prepared for that extra kilometer. Additionally, not all the kilometer markings were properly designated. It would be better if there were kilometer markings in every kilometer.

3) Too Many People Moving Against the Flow of the Race—The Marikina Riverbanks is supposed to be a Public Park but there are portions where I saw residences and illegal settlers along the route and the people living in these residences were starting to leave their houses for some errands and most of these were occupying the narrow paved road and walking against the flow of the race. Naturally, every runner would give way or avoid these walkers making the road a little narrower. There were also walkers and bikers along this paved road  going against the direction of the race which became distractions to runners.

4) People/Spectators Should Learn to Cheer—Generally, Filipinos as spectators of running/road races are not supportive or passive in giving encouragements to runners. After I reached the Finish Line, I proceeded to my car which was at least 200 meters to the Finish Line. Instead of changing my wet running kit, I went back at least 50 meters from my car and started clapping my hands and cheering the runners for the last 250 meters. I’ve observed that there were residents in the area looking at the passing runners but did not attempt to join me in my cheering. Anyway, I had at least 30 minutes of cheering where I saw most of the “visitors” to this blog passing and encouraging them to improve their time for the 11K race.

5) Race Started On Time and Race Results Were Very Fast—What is very consistent with the road races of Coach Rio is the observance of the punctual starting time and I really like this. Before noontime of the race day, the results were already published at Coach Rio’s Website and it was very fast and commendable.

Overall Rating of this Road Race—92%

Gym Workout #4


9:30 AM 23 May 2008

The following day after I arrived from Baguio City, I went to the gym for my usual workout. I guess, I am the only one who is doing some stretching exercises before the workout. I immediately proceeded to the “Classic” Workout Area for my dumbbell exercises and weight lifting drill. There was nothing new in my routine where I exercised and did some weight training workout to my body from my arms/shoulders to  my chest, abdominals, back and leg muscles.

Before I ended my workout, I tried to run on the treadmill for the first time inside the gym. After a slow jog for about 3 minutes, I increased the pace to 4:48 minutes per kilometer. I was able to sustain the pace up to the point that I was able to reach the distance of 1 mile or 1, 600 meters. I had another 3 minutes slow jog to end my workout. I was thinking that I can do my “tempo runs” with the treadmill machine but I still believe that running on the road is still better than running on a machine.

My gym workout lasted for about two hours and fifteen minutes.

Pictures @ Market! Market! 5-Mile Run


6:00 AM 18 May 2008 @ Market! Market!, The Fort  

This was the Start & Finish Area of the 5-Mile Race. In my estimate, there were at least 350 runners who participated in this race. The road was wet brought about by the rains the night before race day. It was expected to rain as it was showering when the race was about to start. The race started at 6:00 AM. 

On my right is Kim from Malaysia who called my attention when I was having my stretching exercises. She told me that she finished six marathons since she started running and also a regular visitor of this blog. On my left is Major Rod Turno of the Philippine Army and the other guy is also a soldier from the Philippine Army. Kim, I hope this picture is not late for publishing and hope to see you in our next road races.

This picture was taken after coming from the uphill portion along the vicinity of the International School. I was about to reach the 3-Km mark. Initially, I was using my Penshoppe Runner’s Cap but I removed it from this point up to the finish line. The Bald Runner should stay as bald while running!

This picture was taken at least 800 meters away from the Finish Line. The guy following me, a foreigner and tall guy, was able to overtake me 150 meters from the Finish Line.

I tried to maintain a faster pace but I wasn’t able to overtake those guys who passed from me on the final stretch of the race. This picture was taken 20 meters from the Finish Line. It was a nice race and the weather was fine. My time was 38:57 minutes for the 5-Mile Run.

Update: Project Donate A Shoe


22 May 2008

Immediately after the 2nd Champion Run at the Marikina Riverbanks last 11 May 2008, my friend, Graciano “Totoy” Santos of Happy Feet Running Club donated his New Balance Racing Shoe to the Project Donate A Shoe. His shoes was immediately donated and accepted by Marcial Quisay.

To Totoy, thanks for supporting this project! Mabuhay ka!

Last Sunday, 18 May 2008, after the Market! Market! 5-Mile Run, four (4) pairs of the donated shoes were distributed and received by the following runners: Roque Legaspi; Fritz Gerald Perez; Rey Antoque (Mizuno Track Shoes); and Jun Villarta.

There were no donors during the said road race.

At present, the Project was able to collect a total of 38 running shoes and was able to distribute 34 of these to recipients. Four (4) pairs of running shoes are on hand.

With regards to the “barefoot running kids”, I am still waiting for the arrival of Mr Rudy Biscocho from the United States as he is the one who is in possession of the list of participants in the 4th Global City Run. We could only identify these kids through their bib/race numbers. For the past days, I’ve been going around to some of the sports stores to canvass the price of running shoes for these kids. Hopefully, I will be able to get discount prices for these shoes.  As soon as I identify these kids, they will be contacted and appropriate arrangements will be made for these kids to be given their brand-new running shoes. I was informed lately that these kids are from the province of Laguna.

The Project Donate A Shoe Booth will be available at the UP Campus during the DocFit Run this Sunday.

I hope to see you this Sunday. Happy running!

Virus Infection


For the past two weeks, I’ve been attacked by computer virus through the Internet which made my laptop non-responsive to keyboard & other functions and very slow to upload pictures to be posted. For the past days, it took me some hours to access my WordPress Dashboard and took me hours also to post my stories.

I finally reached the limits of my patience and brought my laptop in one of the electronic repair stores in one of the malls. I am glad the computer technician was patient enough to find out and fix the problem. It took me some hours to wait for the repair and the installation of a new Operating System for the laptop. Anyway, I had a reason to go around the mall and browse to the different sports stores and book stores.

At last, my computer was fixed and repaired thirty minutes before the mall closed. I spent four hours inside the mall. I have to pay the price for keeping my laptop on its top condition and be able to update this blogsite on a daily basis. I have yet to post some stories which I think are worth reading by my visitors.

To my visitors and readers, I am back again to post my stories, at least, on a daily basis. Happy reading and Keep on Running!

Death; Color-Coded Trails; & South Drive


One of my men who served under me when I was assigned at the Philippine Military Academy after the 1986 People’s Power Revolution died last 02 May 2008 due to heart attack, at the age of 53 years old, in Baguio City. This was the reason why I had to go to Baguio City on the eve of his burial. William, the name of my soldier, had been with me in PMA and when I was assigned at Fort Bonifacio during the early 90s. He was reassigned back to PMA to join his family until he retired from the service in 2001 at the age of 46. His wife, is a civilian employee of the PMA and her family relatives are presently serving the AFP. William was one of the original members of my “1,000K Club” which I established when I was assigned in PMA and he was a consistent & hard-working intelligence operative and a competitive runner. He was a “marathon” finisher.

I arrived at PMA at 9:00 PM and went directly to the remains of William to pay respect to a good, loyal, and reliable soldier. I stayed with the rest of his family, relatives, batchmates, and friends up to midnight and gave financial support to the family. I gave them the impression that I will just drop by for the early mass the following day before his burial and told his wife that I will be going back to Manila the following day.

After the mass on the following day, I went back to the hotel and changed to my athletic attire for a brief run before going back to Manila. My running kit consists of my Capri Nike Shorts, Adidas muscle shirt, and ASICS Gel-Kinsei 2. I started my run from the South Drive Baguio Manor Hotel up to Camp John Hay Rotunda and back along South Drive and reached up to the Baguio Country Club. Instead of entering the Gate of Camp John Hay, I decided to inspect the color-coded trails along the edges of Camp John Hay.

I took the cemented road on the left side before one enters the Gate of CJH where Horse-Back Riding starts. I was surprised to see that the trail road before is already a two-way paved road with houses of illegal settlers on the left side of the road. Such place in the mid-80s were full of pine trees and a small trail was the only distinct feature one could see. From the paved road, I re-traced the old running color-coded trail and the trail is still there (without those colored paints on the trunks of pine trees) but with illegal settlers on some portions along the side of the trail. I think I was able to run 2 kilometers along this trail which had been neglected but still being used by the illegal settlers in going to their houses. A “chicken wire” fence was established to separate the property of CJH from the rest of the side of the mountain and I was surprised to see that the color-coded trail was already outside the camp. I wanted to reach up to the Voice of America but the vegetation was becoming thicker which is an indication that this trail is not being used frequently. I took another trail until I was inside the property of CJH and went out just infront of the gate that goes to US Ambassador’s Cottage! The security guards were surprised to see me from nowhere! From there, I ran towards the Gate out of the camp towards BCC and reached Mansion House and later ran at least two rounds at Wright Park and back to South Drive and ending my run at the Oval Track inside Teacher’s Camp. I just walked briskly back to my hotel. I finished a distance of 15 kilometers.

It was a slow run but there are so many things that made Baguio City changed for the past twenty years. I could not smell anymore the scent of the pine trees in the city, instead, the smell changed into smoke/carbon monoxide emitted from the jeepneys, trucks, buses & cars. I could not see anymore those thick forests consisting of century-old pine trees but instead, I could see houses of illegal settlers. Even if Typhoon Cosme just left the place for almost 3 days already, streets are still dirty with debris brought about by the typhoon which is a very long response time from the City Govenment’s Engineering Office. The vacant spaces at Wright Park had been a place where families could have their weekend picnics but now, commercial semi-permanent stalls abound the place selling Baguio City souvenirs mixed with those horses for hire! I even saw horse manure littered along the sidewalk where I was running! Even the quiet South Drive Road is not spared from pollution and traffic. Before, South Drive was a quiet and free from vehicular traffic place to run but running on this street now is completely different where runners should be extra careful with the vehicles plying along this road.

I was too tired aready to run along the Oval Track inside Teacher’s Camp. I just observed one of the athletes, a shotput thrower, doing his training and a senior citizen jogging slowly along the track. I am glad this facility had been maintained by the Philippine Sports Commission.

Later in the afternoon, I had to leave Baguio Ciy for Manila. 

Paying respect to a dead comrade and running on the paved and trails of Baguio City are part of “enjoying life” after retirement.