Tag: Marathon Training

Oval Track Run @ Iloilo #2

On By kingofpotsIn Runners' Training, RunningLeave a comment

30 December 2007 (PM Run)

I finished 28 X 400 meters at the Oval Track of the Iloilo Sports Center this afternoon from 5:00-6:10 PM. My time for my running workout was 1:04:10 hours which I consider as an easy run for the day.

I was able to run 10.8 kilometers or 7 miles for the day at a slow pace of  9:09 mins per mile or 5:55 mins per kilometer.

The following were the data taken from my Zone Trainer Digital Heart Rate Monitor:

Maximum Heart Rate—172

Minimum Heart Rate—82

Average Heart Rate—155

Time “In Zone” (135-165 HR)—58:22 minutes

Recovery Time (127-145 HR)—18 minutes

Total Calories—899 

Back In Jamindan

On By kingofpotsIn Practice Runs, Runners' Training, RunningLeave a comment

27 December 2007/Thursday Run

From Iloilo City, I have to travel by land to reach my camp in Jamindan and it takes 2 1/2 hours non-stop trip. Immediately after my arrival in the camp, I changed to my running attire and started my stretching exercises.

I started my run at 5:00 PM and finished my run and brief workout at 7:15 PM. I ran along my 2-mile route inside the camp. The following were my elapsed time every round:

1st round—17:41 mins

2nd round—16:17 mins

3rd round—16:33 mins

4th round—17:19 mins

5th round—17:53 mins

6th round—20:39 mins (cool-down run)

Using my 20-lb Dumbbells, I did the following exercises:

3 X 10 reps—Side Lateral Raise

3 X 10 reps—Frontal Raises

3 X 10 reps—Hammer Curl

3 X 10 reps—Dumbbell Squats

3 X 10 reps—Dumbbell Shoulder Press

3 X 20 reps—Dumbbell Pullover

Other Exercises Done:

5 X 20 reps—Inclined, Knee-Bent Sit-Ups

3 X 20 reps—Push-Ups

20 minutes—Stretching

I ran 12 miles or 19.2 kilometers in 1:46:22 hours. My average pace was 8:52 mins per mile or 5:32 mins per kilometer. This was an easy run workout.

Wednesday Workout

On By kingofpotsIn Runners' Training, RunningLeave a comment

26 December 2007

It was raining the whole day in Manila. I planned to have a 12-mile run inside Fort Bonifacio and Libingan ng mga Bayani on this day but the weather was really bad for running. Instead, I had a simple workout inside my quarters in Fort Bonifacio which made me sweat a lot!

I did the following Dumbbell exercises with my 15-lb Dumbbell set and other exercises:

         5 X 15 reps  Biceps Curl

         5 X 15 reps  Dumbbell Flyes

         5 X 15 reps  Dumbbell Lifts

         5 X 15 reps  Triceps Extension

         3 X 30 reps  Side Bends with Dumbbells—each side (Left & Right)

         5 X 50 reps  Knee Bends with Hands holding Dumbbells on sides

         5 X 50 reps  Heel Raises with Hands holding Dumbbells

         5 X 30 reps  Push-Ups

         5 X 30 reps  Bent-Knee Sit-Ups

         20 minutes  Stretching before and after the workout.

Christmas Day Run

On By kingofpotsIn Practice Runs, Runners' Training, RunningLeave a comment

25 December 2007

I am still in Laoag City. I started my run at 7:00 AM from the house of my sister in Barangay Dibua South to Dibua North. From Dibua North, I ran through a dirt road that connects the road to Barangay Sangil. From Barangay Sangil and running easterly direction, I reached Bacarra Road/at the road boundary of Laoag City and Bacarra, Ilocos Norte. I ran along the Bacarra Road going back to Laoag City, passing by Barangay Barit, Farinas Bus Terminal, and Divine Word College. I turned right on the road going to the BIR Office & MMSU. I entered the Provincial Oval Track and made one round. From there, I passed by the INNHS and turned right towards Barangay Santa Maria, then to Barangay Pila, and finally to Barangay Dibua South. I finished my run at 8:35 AM.

I covered an estimated distance of 11 miles or 17.6 kilometers with a time of 1:34:47 hours. My average pace is 8:38 minutes per mile or 5:24 minutes per kilometer. I consider today’s run as an easy run.

The food I have eaten and the rest/sleep I had yesterday gave me more power and strength to endure with my easy run today.

(Note: This is my # 100 Post in this Blog since 25 October 2007)

Training Journal (17-23 Dec 2007)

On By kingofpotsIn Runners' Training, RunningLeave a comment

17 Dec 2007—Easy Run; Total Distance: 11 miles/17.6 kms; Total Time: 1:39:53 hours; Average Pace: 9:04.8 mins/mile or 5:40 mins/kilometer

18 Dec 2007—Easy Run; Total Distance: 11 miles/17.6 kms; Total Time: 1:33:53 hours; Average Pace: 8:32 mins/mile or 5:20 mins/kilometer

19 Dec 2007—Easy Run; Total Distance: 11.5 miles/18.4 kms; Total Time: 1:35:55 hours; Average Pace: 8:20-8:25 mins/mile or 5:13-5:20 mins/km

21 Dec 2007—Tempo Run; Total Distance: 8.5 miles/13.6 kms; Total Time: 1:06:27 hours; Time for 10K: 49:17 mins

23 Dec 2007—LSD Run; Total Distance: 20.625 miles/33 kilometers; Total Time: 3:20:00 hours; Average Pace: 9:41 mins/mile or 6:03 mins/kilometer

Friday Run

On By kingofpotsIn Running1 Comment

21 December 2007

I did not run on Thursday but I had more time walking in the malls in Makati and Mandaluyong for the whole day looking for Christmas gifts for my staff. But, I ended looking for gifts for myself! I spent more time looking and comparing on the different Sony Bravia LCD TV (HD 1080)Models; looking for an Apple iPhone; and a Wireless Karaoke Microphone! I was not able to buy any of these but settled to buy three (3) pairs of thick Puma ankle socks for my running using my New Balance 902 shoes.

This morning, Friday, before attending the 72nd Anniversary Ceremonies of the AFP in Camp Aguinaldo, I had my morning tempo run inside the Libingan ng mga Bayani from 6:30-7:40 AM.

I ran 6.2 miles or 10 kilometers along the 2-mile route that I had measured within/inside the Libingan ng mga Bayani. After the 10K run, I made a cool-down run from the Gate of the Libingan ng mga Bayani up to C-5 and back along the “Heritage Mile”. I ran a total distance of 8.5 miles or 13.6 kilometers.

I registered 49:17 mins for my 10K run and 17:10 mins for my 2-mile cool-down run at a pace of 8:35 mins per mile. I finished my run in 1:06:27 hours.

I was happy with the result of my tempo run for 10K. I almost improved my time for the said distance for almost 3 minutes.

After resting for one week and concentrating on my daily easy long runs for the past days greatly contributed to the improvement of my running time.

Tomorrow, I will have my afternoon long run in Laoag City with my son.

Back In Manila

On By kingofpotsIn Pictures, Running3 Comments

I arrived in Manila yesterday morning to meet my son who just arrived from Los Angeles, California. My son, John, will be staying in the country for three weeks for the Christmas Holidays and asked me for him to ride on a bus going to Laoag City. Well, he got his wish and boarded a bus going to the North last night! He will be my running partner in the next few days.

Officially, I am in Manila to attend the 72nd Anniversary of the Armed Forces of the Philippines to be held tomorrow, 21 December, with a Military Parade at the Camp Aguinaldo Grandstand which starts at 9:00 AM. No less than the President and Commander-In-Chief will be the Guest of Honor and Speaker.

Yesterday afternoon, at 5:00 PM, I had my easy run from my quarterts in Fort Bonifacio to the Libingan ng mga Bayani running along the outer/perimeter roads inside and leaving towards the gate, going down to C-5 Highway, up to the “Heritage Mile”, passing through the Libingan Road towards Lawton Avenue and all the way to Market! Market! and Serendra. I passed through the Bonifacio High Street Mall, right turn towards the MC Depot and then left to Jollibee. From that point, I sprinted towards McDonald’s and back towards Gate #1 of Fort Bonifacio. From the gate, I made my cool-down jog up to my quarters.

It was a nice 11.5-mile/18.4-kilometer run which I finished in 1:35:55 hours. I was running an average pace of 8:20-8:25 mins per mile or 5:13-5:20 mins per kilometer which was a faster pace from my previous runs in Jamindan this week. My easy run became a hard and fast workout!

I was trying to catch up with a lady runner which was 50 meters ahead of me at the Libingan Road going towards Lawton Avenue. I could only manage to get nearer to her at a distance of 10 meters ahead of me but I was not able to catch up with her. I lost her while we were approaching Market! Market! as the traffic was heavy and it was too dark already.

These are some pictures infront of The Infinity at The Fort on my way back to Fort Bonifacio.

         dsc04270.jpg        dsc04266.jpg

Tuesday Run

On By kingofpotsIn Runners' Training, RunningLeave a comment

18 December 2007 (PM Run)

I started my run at 4:15 PM after my usual stretching exercises and finished the run at 5:50 PM. I had my run along the 2-mile route inside the camp which is basically a repetition of my run yesterday afternoon.

The following was my registered time every round/2 miles: 

2 miles—-17:33 mins; 8:46.5 mins per mile

4 miles—-34:44 mins; 17:11 mins per round/8:35.5 mins per mile

6 miles—-51:05 mins; 16:21 mins per round/8:10.5 mins per mile

8 miles—-1:08:06 hrs; 17:01 mins per round/8:30 mins per mile

10 miles—1:25:03 hrs; 16:57 mins per round/8:28.5 mins per mile

11 miles—1:33:53 hrs; 8:50 mins per mile (cool down run)

I ran a total of 11 miles or 17.6 kilometers with an average pace of 8:32 minutes per mile or 5:20 mins per kilometer.

I improved my time by 6 minutes for the same distance and decreased my average pace per mile from 9:04.8 mins to 8:32 minutes per mile.

I don’t consider this practice run as tempo run or speed play. I wanted to keep myself more relaxed and be able to improve on my running form while running at a comfortable pace. I did not notice that I was able to improve my time.

This kind of practice run will be maintained for the rest of the week.

I hope I can sustain the training and be able to prepare for the Subic Half-Marathon on 20 January 2008.

Back On The Road

On By kingofpotsIn Runners' Training, RunningLeave a comment

17 December 2007 (PM Run) 

After one week of no runs on the road, I am back this afternoon for an easy run along the 2-mile route in the hills of Jamindan. I started my run at 4:30 PM and finished at 6:10 PM.

After 20 minutes of stretching, I started with one mile warm-up at 9:00-minute pace. The following are my time/s every round of the 2-mile route:

1st round—17:50 minutes @ 8:55 mins per mile

2nd round–17:20 minutes @ 8:40 mins per mile

3rd round—16:40 minutes @ 8:20 mins per mile

4th round—18:50 minutes @ 9:25 mins per mile

5th round—20:13 minutes @ 10:06.5 mins per mile (cool down round)

I ran a total distance of 11 miles or 17.6 kilometers in 1 hour, 39 mins, & 53 seconds. My average pace was 9 minutes & 4.8 seconds per mile or 5 minutes & 40 seconds per kilometer.

For the moment, I will concentrate on endurance/aerobic phase of my training along the 2-mile route and strengthen my leg muscles through workouts in my mini-gym & hill workouts here in Jamindan.

Recap: Training Journal (02-08 Dec 2007)

On By kingofpotsIn Runners' Training, RunningLeave a comment

Total Distance Covered: 31.5 miles or 50.6 kilometers

Average Pace: 5:45-6:00 minutes per kilometer/ 9:00-9:30 minutes per mile

Comments: Reduced mileage for this week; increased the distance in LSD run; minimized speed and fast tempo runs; and strengthened leg muscles through workouts and cycling.