Lessons Learned: “On Your Mark” Run


13 April 2008 @ The Fort

1) Nathan Water Belt—I made the right decision to bring my Nathan Water Belt with me even if it was a mid-distance run where I could drink at least twice along the way or not drink at all. But I learned my lesson not to fill up much water to my water jug as I only drank one-half of my water jug. Next time, my water jug will have at least 1/3 part full of water just enough for the 10K distance. Serving bottled water in water stations sometimes is not advisable as only small portion of the water is being ingested by the runner and the rest is being used to douse his head or sometimes being held by the runner while he is running as the water is considered as the “runner’s fuel” that could not be thrown away.

2) Race Strategy—The adrenaline at the start of the race gives me the tendency to run a faster pace than the pace being planned. The plan to have a slower pace at the first 5 kilometers and a faster 2nd five kilometers ( a negative split) was not followed as I ran faster in the 1st five kilometers than the last one. This had been my problem in my past road races. Although I had been getting a better PR time every time I join a road race, I really wanted to have a stronger and faster pace on the last 3 kilometers of a 10K race. Maybe, I will try the “even pace” strategy on my next race and find out which one is the better race strategy.  Continue reading “Lessons Learned: “On Your Mark” Run”

Critique: On Your Mark Run


1) Where is the Best Position of a Race Stage?—In the past races where I participated, I always make a point to observe the position of the Race Stage. The Race Stage is the place where the Emcee for the race is located, where an invocation by a prayer leader would be visible, or the lead singer for the National Anthem is positioned, or where the guest speaker would speak and where the starting gun would be fired. During the OYM Race, the stage was located at the back of the runners or the far rear portion of the starting area. I had observed that most of the runners were facing the road after/beyond the starting line while the invocation and singing of the National Anthem were done and not towards the stage. There were no gun burst being fired at the start of the race but a simple voice command of “GO” from the EMCEE and later the blowing of a horn when the lead runners were at least 50 meters away from the starting line. I suggest that the best position for the race stage should be at the right or left side of the road immediately before the starting line so that the runners at the starting/assembly area would be slightly turning his body, right or left, to face the race stage.

2) Race Distance—It becomes suspicious or doubtful when a runner improves his/her PR time shaving off more minutes from his/her expected target time, most especially in 5K & 10 K road races. When I crossed the finish line, I was surprised to see my time of 45:33 minutes and I could not believed it because I was expecting a time of about 48:00 minutes. Later, when I was uploading my data from my GF 305 to my laptop, I was surprised to see that the distance registered in my watch was 9.45 kilometers. I conclude that the actual distance of the 10K race must had been shorter because I had been experiencing +12 to +20 meters additional variance reading with my GF 305. I measured a distance of 400 meters inside the camp with a meter tape but when using my GF 305 on the said distance, my watch registers 410-418 meters. Race organizers must be thorough on this aspect because almost all the runners are expecting to have a better time in their road races. Each runner’s finish time is the best “feedback”  to validate if his/her past training & preparations are really working, thus giving him/her the drive and motivation to excel some more. A PR time in a questionable distance is not a “good news” to be proud of.

3) Starting Time—The race started at least 2 minutes before the scheduled start time which was 6:00 AM. But it became confusing when the organizers released the 10K and the 5K runners at the same time. The organizers should had released the 10K runners first of at least 10 minutes lead time from the 5K runners. Miraclecello is suggesting to “compartmentalize” the runners depending on their respective pace or race time finish at the starting area—the elite runners at the front; 4-5 min-pace runners next to the elite and so forth; and the slower runners at the back. The 5K runners should be positioned at the far rear of the assembly/starting area. I can still recall that there were marathon races in the 1980s in Manila where the race organizers did this “segregation” thing and we had then a very orderly start.

4) Race Timer/Clock—The race timer/digital clock at the Finish Line was very small whose readings could not be recognizable at a distance. I could sense that the digital clock was not working properly as it registered “20:00 minutes” reading when I was approaching the finish line. To the race organizers, I am giving a “tip” where you can rent or borrow a bigger digital clock—our DND-AFP Gintong Pangarap Running Club, Inc has one (1) which I bought when I was the Camp Commander of Camp Aguinaldo and Major Rod Turno is the contact person if you want to use this digital clock. There is also one (1) digital clock from the Philippine Army which can be rented/borrowed with Captain Ferdie Espejo as the contact person. Additionally, I am still wondering when will the race organizers introduce the “runner’s chip” to every runner.

5) Road Marshalls—it was obvious that there was a lack of road marshalls and traffic enforcers during the run as many of the 5K runners were lost along the way and to their turn-around point. The road marshalls and the “givers” of strings were not in their proper location of the 10K turn-around point. They were at least 300 meters short from the exact turn-around point. I guess, there is a need for a “dry-run or rehearsals” to these road marshalls & traffic enforcers a day before the race day to establish locations of kilometer markers, turn-around points, position of string “givers”, and water stations.

5) Where Were The “Stars” & “Mga Kapuso”?—“The Loony Runner” and the other runners were complaining where in the hell were the “stars” of GMA TV and Q TV. Almost all the runners and runners blogs were expecting the participation of the popular TV Stars of the said network. Personally, I become corny and “bakya” sometimes and the reason I joined this particular race was that I was expecting to have a pose or have a glance at “Marimar” or have a brief conversation with my friend, Susan Enriquez of GMA News.

6) Race Giveaways and Water Stations—On the positive side, I like their “giveaways”, most especially the “bag” which could be used as my running/golf shoe bag. The finisher’s T-shirt is nice also. The water stations were well-positioned and with enough supply of “bottled” water. This race is one of the few races where the organizers used bottled water in their water stations.

7) Kilometer Markings—There were kilometer markings along the route but it could had been better if the organizers had placed at least a kilometer marking in every kilometer.

8) Running For A Cause—It is really very fulfilling to run and at the same time help somebody who is in need. I hope the Women’s Crisis Center was able to attain their goal/objective in conducting this road race. This is my first time to hear or know the existence of such Center and the Bald Runner is here to support its cause.

Overall Rating—I am giving a rating of 85% on this race. If not for the short distance of the 10K and the absence of the “Stars” of GMA & Q TV, I could have given this race a perfect grade of 100%.

Pictures: On Your Mark 10K


I was talking to one of the runners, MSgt Lando Ugay, of the Philippine Army before the start of the run.

Miraclecello/Cecil (with his back on the camera) and company of mountaineers at the starting area.

At the Starting Line

Another picture at the starting line.

The 5K and 10K races started at least two minutes before 6:00 AM. Both races started at the same time.

At far left is Zhon Marc Bello who donated his running shoes to the Project Donate A Shoe after the race. On the right side is my brother who joined in the 5K race with his wife.

I stayed briefly at the booth of the Project Donate A Shoe after the race and had a brief talk with my brother.

On my way to change my wet running kit, Don, one of my regular visitors/readers called my attention and he introduced himself. In his comment, he asked me about the Garmin’s outlet here in the country. Now, he is wearing a brand-new GF 305 which he ordered in the US. With Crecensiano Sabal nearby, we had a pose at the parking area. Congrats to C. Sabal for winning the 10K race. Don, welcome to the GF Club! Keep on running, buddy!

No pictures of me were taken by my staff while I was running the 10K run. I reminded my staff again to take at least one picture of me while I am running. I need to have a “feedback” on how I run and be able to evaluate my running form.

To my fellow weekend “warriors”, I will be seeing you again at the 4th Global City 10K Run at The Fort.

Keep on Running!

45:33 mins @ On Your Mark 10K


5:57 AM 13 April 2008

The On Your Mark 10K and 5K races started at the same time at The Fort barely two minutes before 6:00 AM. As planned, I was wearing an all-new runner’s kit with my newly-broke in ASICS Gel-Kinsei 2 (“top of the line” on ASICS Running Shoes which I bought early last month) and my MP3.

 

I am using my bulky but reliable Sony Vaio Clip Earphone with my “cheap” Samsung MP3. My new IPod Classic (barely one month old) is now for repair because it got wet from my sweat while I was running in Jamindan. It is covered with one year warranty but the Apple Store here in the country would make me pay for the repairs & replacement of battery. I’ll just wait till I will visit the USA and send it to Apple for the immdediate replacement of my unit.

After donating four of my running shoes, I am now using one brand of running shoes which is ASICS. I bought this ASICS Gel-Kinsei 2 after having some pains on the rear end of my right foot. This shoes made me run better and it gives me stability on my heels. This is the first time that I used it in a road race after using it during my running workouts for the past four weeks.

For the first five kilometers of the race, I did not check my GF 305 for I knew I was comfortably running with my training pace of about 5:00 minutes per kilometer. A few meters from the 6-Km point, I was tempted to look at my watch and I saw that my elapsed time was 27:35 minutes and I was surprised that I was running a faster pace as planned. I tried to pick-up my pace and make some “speed play/fartlek” on the last 4 kilometers but my pace would make my breathing harder and I resort to coughing as if I am going to “throw-up”. This is a warning sign that I have to “listen to my body” and slightly relaxed my pace and concentrated on my running form.

On the last 3 kilometers, it was a test of endurance and “mind over body”. The music on my MP3 helped a lot to relax my mind and inspired me to run harder. It was “Bob Marley’s Greatest Hits” who was my companion entire the course. Some runners would overtake me on the last two kilometers but I just maintained my fastest pace that my body was capable of. All the runners that overtook me were at least 20 or 20 + years younger than me and that’s fine with me. On this part of the race, I was not fighting with the other runners but I was fighting with my own self.

I knew I could reach the finish line in less than 48:00 minutes based from the readings I got from my GF 305. I did a little sprint on the last 500 meters and I was in the company of Gabriela Calma, who beat me last Mizuno 15K Run and Rene from Gold’s Gym.

As I crossed the finish line, the clock at the finish line had a different reading which I deduced that something went wrong with the race clock. So, I stopped my GF 305 and saw that I finished the race in 45:33 minutes! It was only when I was uploading my data from my watch to my PC that I noticed that the distance registered was less than 10 kilometers. The distance was short by almost 600 meters!

This is a picture after crossing the finish line. I was surprised with my time and I thought I improved a lot. I was using my Nathan Water Belt and I did not want to be holding those bottled water available in every water station along the way, while I was running.

Well, whether it is short or not, I can see that I was able to improve my time even if I will add 2:30 minutes to my unofficial finish time. The following data were taken from my GF 305:

Time—45:33 mins              Distance—9.45 kilometers

Average Pace—4:52 mins/km    Average Speed—12.3 kms/hour

Maximum Speed—17.4 kms/hr Total Calories—692 cal

Average HR—168 bpm              Maximum HR—172

Total Ascent—208 meters        Total Descent—202 meters 

To all the runners in this morning’s race, congratulations! Keep on running!

I will post the other pictures in my post tomorrow.