Lessons Learned: 2008 The San Francisco Marathon

Evaluation of my Running After The 2008 San Francisco Marathon

After I finished the 2008 Pasig River Heritage Marathon last 24 February, barely four months of slowly building my base, I continued my running workouts without any plan of running a full marathon in the future but I saw to it that I have to improve my race times in the 10K to half-marathon race distances which were held almost every weekend in Metro Manila.

With my retirement from the service and plan to visit my family in the US after retirement in May of this year, I thought of running the San Francisco Marathon which was scheduled at least 10 weeks after my retirement. After sending an e-mail to my son of my decision to run the SFO Marathon on the 1st week of May, my training became more focused to experience my 2nd International marathon after my Fort Benning’s First Infantry Marathon in 1984. My registration to the said marathon encouraged my son and daughter to run also with me and they started preparing for the race. Continue reading “Lessons Learned: 2008 The San Francisco Marathon”


Day #2: P90X (Plyometrics)

Plyometrics are drills designed to connect strength with speed to produce power. It is also known as the “jump training”, this technique emerged in the Eastern Europe in the early 1970s. The word was coined by an American track coach, Fred Wilt, where the word derives from the Latin plyo + metrics, or “measurable increases”. Plyometric training relates to any activity that requires speed and strength, as it improves your ability to run faster, jump higher, and manuever in multidirectional sports. If your game involves a court, field, track, mat, pool, ring, rink, or mountain, Plyometrics can help.

The key to avoiding injury during any plyometric exercise is to ensure proper take-off and landing. This technique can best be achieved by leaping off the toes and landing softly and quietly on the balls of the feet. Wear a good shock absorbing rubber shoes and workout on a surface that provides plenty of cushion. However, if one has a chronic knee problems, this workout is not recommended. Continue reading “Day #2: P90X (Plyometrics)”

Day # 1: P90X & 10K Run

Day # 1: P90X—Chest & Back (06 August 2008)

After preparing for the tools (push-up grips; elastic band; 20-lb dumbbells; water; & towel) needed for my first day of exercises, I played the DVD that goes with the program on my laptop and followed the exercises being done by the demonstrators. The first day schedule is devoted to the CHEST AND BACK muscles. I started at 10:00 AM and supposed to finish the exercises in one (1) hour if I strictly follow the tempo of the demonstrators.

After almost 5 minutes of warm-up exercises and stretching of the shoulders, neck, and the arms, the following exercises were followed with the following number of repetitions I performed: Continue reading “Day # 1: P90X & 10K Run”

Recovery Run & P90X Fitness Test

9:12 AM 05 August 2008

We arrived in Los Angeles at 6:00 PM yesterday after a 6 1/2-hour from San Francisco. Although I slept in most part of the trip, I was still tired once we arrived in the house. After dinner, I had to take a shower and went to bed very early.

At 9:00 AM this morning, I decided to have my recovery run and start again a more challenging training for my first ultra marathon trail run within 19 days. It was supposed to do a “double” today with a 5K run in the morning and an 8K run later in the late afternoon but I felt good and comfortable to increase my pace and distance after running 3 kilometers and so I ended up running 13K in the morning. I did a faster 10K run and the remaining 3K were done in my simulated trail run pace. Continue reading “Recovery Run & P90X Fitness Test”

“Oh, I Love The Hills!” (2008 The San Francisco Marathon)

Recap of the 2008 The San Francisco Marathon (03 August 2008)

My children and I woke up at 5:00 AM and immediately started preparing for the race. We ate some “left-overs” from the previous night’s carbo-loading dinner from my wife’s relatives consisting of chicken barbecue, spaghetti, sotanghon guisado, fried chicken, and lots of rice cakes. At almost 6:00 AM, we were already at Mission Street brisk walking towards the Starting Line at The Embarcadero. However, we missed the mass start of the last wave of runners by almost 15 minutes. No problem with that because we had our ChronoTrack D-strip timing chip. So, at least ten (10) runners, to include the three of us, started the race with the last wave of runners at least 1 1/2 miles ahead of us. (We found out later that Dean Karnazes started the full Marathon race at least one hour late!)

By the way, somebody shouted “Bald Runner” when I just left the Starting Line and I just looked at him and tried to wave my hand to acknowledge him. Thanks for shouting my name! The race officials were surprised for hearing such words!

This picture was taken before we left our room at the hotel. My kids, being locals in the US, can withstand the low temperature in San Francisco by wearing singlets and I was wearing a full shirt.

As we approached Mile #2 (fronting the Fisherman’s Wharf) , we could see already the tail end of the last wave of runners and my son and I maintained our pace of 6:05 minutes per kilometer. My daughter was left behind us as she was trying to maintain her pace of 12 minutes per mile. As we had our first uphill at Mile #3 and we were already within the runners of the last wave. We started to overtake the slower runners and had a chance to stop to have our picture-taking with the San Francisco Bridge as the background. We also stopped for our first “pee” session at the Mile # 4. I guess, I was about to get my warm-up at Mile # 4 because of the ideal cool weather condition (52 degrees Fahrenheit), foggy surroundings and an overcast/cloudy sky. According to my kids, so far, this is the best weather condition that they had experienced for a marathon.

At Mile # 3 stop for a picture with the Golden Gate Bridge as the background. Note the foggy background  and cloudy skies.

A pose of my son, John Paul.

My son and I had to stop and drink water in every water station as we were carrying at least 3 GUs in each of our hands which were tied with a rubber band and secured on our wrists. We had to take each GU every four to five miles. When we see that there is a water station ahead of us (at least 50 meters ahead), we start taking our GU and drink water as we reached the water station. I did not bring with me my Nathan Water Belt as I knew that the water stations here were efficient. As soon we we left the water station before the Golden Gate Bridge, my son did not know that I barely stopped to drink water and I immediately resumed my run towards more hills along the way.

Once I reached the Golden Gate Bridge, I was already at the middle of the pack and had to overtake more runners with a very narrow space alloted for the runners. One lane of the bridge was dedicated for the incoming runners and another lane was for the outgoing runners from the Vista Point. The bridge has six lanes and two lanes were alloted for vehicles in each direction. In my estimate, the width of the one lane of the bridge is only good for 3 runners running side by side. With this situation, I had to make a quick move to overtake the runners once there was enough space where I could squeeze my body while I was running along the bridge. It was a nice sight to see a lot of runners infront of my lane and at the same time see the runners at the opposite lane. I tried to pick-up my pace when I left the Vista Point, the northern end of the bridge, towards the San Francisco side and I was about to pass Mile # 8. The lane in going back to San Francisco side of the bridge was not as full of runners than the other side and I took this advantage to increase my pace.

This was the sight of the runners while I was running along the Golden Gate Bridge towards the northern side, Vista Point.

This was taken after leaving the Vista Point and going back to the San Francisco side of the Golden Gate Bridge. Feeling the strong winds that blow on the bridge while running was a wonderful and memorable experience.

After leaving the Golden Gate Bridge, I was already towards Mile # 10 and there was an uphill road (along Lincoln Street) where most of the runners started to walk but I just maintained my running form by shortening my strides and taking one step at a time. I knew that if the hill is high, the road after the peak is another easy downhill road and I can gain more speed in the process. I kept on silently saying to myself my mantra, “Oh, I love this hill”, whenever I approached the hills and I can overcome those hills comfortably. Later, it was all downhill towards Mile # 11.

After running along the 27th Street (Mile # 12), we entered the Golden Gate Park and the next six (6) miles were spent running on those snaky and rolling roads of the park. This was where I started to see and hear load music from speakers being played by disc jockeys  at least in every 500 meters. After entering the Golden Gate Park, the Half-Marathon runners had to take another route and got separated from the Full Marathon runners and our road became wider with lesser runners. Running along the said park was a sight to behold because of the manicured grass and gardens filled with ornamental plants. There were a lot of cheerers along the way saying, “Looking good” and shouting encouraging words. There was a continuous ringing of cowbells along the way at the park and most of the streets where we had to run.

Once I got out of the park, I was already hitting Mile # 19 and started to run along Haight Street which is a straight but rolling street with uphills and downhills.  The said street is 1 1/2 miles and I would overtake more runners, taking advantage of my non-stop running when I was faced with uphill parts of the road. When I reached Mile # 21 at Guerrero Street, I was happy that I haven’t felt any pains on my legs. At Mile # 22, where I expected to have some muscle cramps, I was still painless and without any problem but I started to slow down. It was already a warning for my body to take my last GU and drink electrolytes (Cytomax which is available in the water stations). So, at Mile # 23, I took my last GU and maintained my pace.

At Mile # 24, my son, John Paul came at my side and told him to keep his pace and gladly overtook me and he gained more distance from me. From this point, I maintained my 6:30 mins/km pace. From the AT & T Park (Home of the San Francisco Giants), I could see already the Finish Line and I just maintained my pace and finished surrounded by women finishers!

I finished the Full Marathon in 4:36:23 hours without any muscle cramps or any pains on my legs and without walking along the way. This was an improvement from my Pasig River Heritage Marathon last February of this year. I was able to improve my finish time by almost 13 minutes. If not for those photo-ops, “pee” & water drinking stops, and the traffic of runners in narrow parts of the route, I could still improve more my finish time even with those hills along the route.

This picture is for Bards aka Banana Running! Ha!Ha!Ha! While waiting for my daughter, my son and I ate a lot of bananas and potato chips with lots of water and Cytomax while sitting along the sidewalk.

John Paul finished the race in 4:34:02 hours.

Jovelle finished the Full Marathon in 5:41:28 hours, a new PR best for her!

While walking back to the hotel, almost all the people that we met along the way would say “Congratulations” or “Good job” to us and we have to smile and say “Thanks” while trying to walk without any limp.

The race was an unforgettable experience. My kids told me that they love the course and started planning to run the SF Marathon next year. Of course, I will be with them again!

For the complete results of the race, visit www.runsfm.com.

The following data were taken from my GF 305:

Distance—42.94 kms           Time—4:36:23 hrs

Average Pace—6:27 mins/km      Average Speed—9.3 kms/hr

Maximum Speed—15.4 kms/hr    Total Calories—3,145 cal

Average HR—152 bpm                  Maximum HR—168 bpm

Total Ascent—1,525 meters         Total Descent—1,568 meters

Running Kit—The North Face        Running Shoes—ASICS Gel-Kayano 13

Music—ABBA, Beatles, Bee Gees, Bob Marley, Foo Fighters, Debelah Morgan, Julio Iglesias, Barry Manilow & Michael Buble

Pictures @ The SFM Expo

The following pictures were taken on Saturday when we picked-up our race packets at the SF Marathon Expo:

These were the portalets aligned at the vicinity of the Starting Line and more of these were positioned in almost all water/medical stations along the routes of the Full Marathon and 2 routes of Half-Marathon.

Dean Karnazes, the Ultra Marathon Man, with my daughter, Jovelle before we reached the Marathon Expo.

Well, talking of coincidence? I have another photo-ops with the Dean K. He said to my daughter that I am crazy! Well, I think we are both crazy!!!

This is San Francisco Marathon’s version of their Project “Donate A Shoe”. Wow! The six (6) containers are 200-liter drums filled to the rim with donated used running shoes!

These are my race bib with my name printed in it and a strip (pasted above my name) of the ChronoTrack D-strip timing chip which is disposable; the map of San Francisco with the route of the course (yellow colored route) and a Finisher’s T-shirt.

My recap of the race will posted later today.

The SFM Expo

We arrived in San Francisco’s Embarcadero where the San Francisco Marathon Exposition was located at 3:30 PM this afternoon after 7 1/2 hours trip (to include lunch & gasoline stops) by car from Los Angeles. Our race packets should be taken from the Expo before it closed at 5:00 PM and after that the issuance of race packets was closed. There is no late registration and issuance of race packets on the day of the race. And this is being strictly followed.

While my daughter and I were on our way to the Expo, we met Dean Karnazes again! We had a brief chat and another photo-ops with him. Dean Karnaze told to my daughter that “I am crazy!” Dean K just finished a speaking engagement at the Expo and he was about to leave the parking lot when we met him.

There was a lot of runners inside three long tents and different stalls offering running apparels, shoes, and gadgets. After browsing some of the stalls, we were able to get our race packets and finisher’s t-shirts without any problem. The volunteers did not ask for our Identification card before they finally gave us our race packets.

From the Expo, we proceeded to the house of my wife’s relatives for a visit and they prepared for a “carbo-loading” dinner for us.

The three of us will be with the 8th wave (the last group) to start at 6:30 AM with an expected low temperature of 52 degrees Fahrenheit and high temperature of 67 degrees Fahrenheit. Ooops, this will be a chilling temperature for me for a marathon race.

We are staying for two days in a hotel which is at least one mile away from the starting line. Jogging towards the starting line will be our warm-up.

Good night..I am going to sleep now!

Last Run Before TSFM

I did a 12-Kilometer easy run along the moderate hill streets of Los Angeles at 10:30 AM yesterday. This will be my last run before the family travels to San Francisco for the Marathon this Sunday.

I finished the run in 1:15:47 hours with an average pace of 6:09 minutes per kilometer. I told my kids that I will be running an average pace of 9:50 minutes per mile or 6:05 minutes per kilometer during the race. Hopefully, finishing the race in 4:30:00 hours!

So, on this particular run, I tried to run with the 6:05-min pace to include my runs on the hills and I finished a little slower. The heat might had slowed me down on my last 2 kilometers as it was almost midday when I was about to finish the distance.

I hope to do more stretching on the remaining days before the marathon. 

The main goal here is to experience running a Marathon with my kids and show them that I can still finish it at my age. This will be my first Marathon running with them.

Two days ago, we were already talking and planning to run together again for the 2009 Los Angeles Marathon on March.

Nice idea. Why not?

Thai Massage

Last night, my kids brought me to the Pho-Siam Thai Spa to have our body massage in preparation for our participation in The San Francisco Marathon. The place is two blocks away from the house and we just walked in going to the place. However, we made a reservation for our schedule a day before.

It was a “heavy” body massage and it was my first time to experience a Thai Massage. One person costs $40.00 plus the tip to the attendant. I must say that this is the best body massage I have experienced so far. The cost is cheap as compared to other Spas around the LA area where the average cost for such service is $60.00 per person. The body massage had a duration of one hour.

For the the cost of one massage session here in Los Angeles is already equivalent to two massage sessions with my massage attendant in Makati City’s Island Spa. Anyway, the experience with my first Thai Massage was worth it and I will be going back again.

Nike Oregon Project

The sports company, NIKE, came up also with a distance running project called “NIKE Oregon Project” which was created in 2001 and being coached by Alberto Salazar.

For more information of this project, please click here.

Dathan Ritzenhein, one of the marathon athletes of this project, placed second (2nd) in the US Olympics Marathon Trials last November 2007 with a time of 2:11:07. He is now an US Olympian athlete to run the Marathon in the 2008 Beijing Olympic Games.

Talking about Alberto Salazar, he has a video on How To Become A Better Runner and you can check it here.

Happy Running!