Tag: Run

“Donate Your Finisher’s T-Shirts”

On By kingofpotsIn Insights, Jogging, Pictures, Running9 Comments

8:00 AM 31 May 2008 In Laoag City

I’ve been supporting the Gawad Kalinga Project here in Laoag City through my sister Rosie and husband/brother-in-law Roger since its start/implementation. They are the “prime movers” of Couples For Christ in the area. There are two Gawad Kalinga communities in the city–GK @ Barangay Talinga-an and GK @ Barangay Bacsil South. For the past years I’ve been supporting the GK @ Brgy Talinga-an where the Project Director is my brother-in-law and I’ve been a constant visitor to this place whenever I am in Laoag City.

Additionally, when I was assigned in Western Visayas, I also supported a Gawad Kalinga community in Jaro District of Iloilo City through Bishop Angelo Lagdameo by providing financial assistance. I also supported the “Feeding Program for The Poor Children” of Iloilo City through the Social Action Center of the Diocese of Jaro District. I also supported a school for the deaf and blind children in Kalibo, Aklan through Bishop Lazo and I’ve been receiving hand-written letters and pictures from these kids.

Upon my arrival in Laoag City early this week, I told my sister of my plan to donate the Finisher’s T-shirts that I’ve collected for the past months as a result of participating in road races in Metro Manila. I told her that most of the T-shirts are big enough for me and if I finally decide to use them for my sleeping attire or “house clothes”, they will finally be stored in my closet after being used for the first time and not knowing when to use them again. She knows that I have enough clothes to use and I sometimes give my slightly used clothes to my nephews. I told her that it will be better for the “less-fortunate” families in the GK communities in Laoag City to have my Finisher’s T-shirts and other athletic uniforms/attires that I used when I was still in the active military service. My sister and brother-in-law liked and appreciated my idea/plan.

Since I’ve been a constant visitor and supporter of the GK @ Brgy Talinga-an, I requested my brother-in-law to have my project be dedicated for the benefit of the residents and families of GK @ Brgy Bacsil South which I haven’t seen and visited. With a brief coordination with the Project Director of the GK community in Barangay Bacsil South, we were able to visit, talk and donate the finisher’s T-shirts to the residents.

Barangay Bacsil South is one of the “depressed” barangays in the city which is located at the boundaries with the municipalities of Sarrat and Vintar, adjacent towns northeast & directly east of Laoag City. It is located near the foot of the mountains that separate Sarrat, Vintar and Laoag City. In the early 80s, it was a “transit point” of the insurgents/NPA from Vintar and Sarrat and this was where one of my best police intelligence operatives was killed in a raid perpetrated by the NPA when I was assigned with the National Intelligence & Security Authority. The GK in this barangay was one of the original six (6) pilot GK Projects that the Couples For Christ established in the entire country. This GK community represented their project for the entire Northern Luzon. Most of the residents here were the beggars, blind, deaf and their families/relatives that we saw on the streets and corners of Poblacion Laoag City during the 90s. I am glad that they have their own houses and are now involved in the cultivation of vegetables, making of our popular sugar wine, “basi”, vinegar making, and small-scale poultry raising.

Here are some of the pictures taken during during the said activity.

This is the entry gate of the Gawad Kalinga Timpuyog located at Barangay Bacsil South which consists of 26 families.

This is the “On Your Mark” Run Finisher’s T-shirt  which I donated to this guy. Maybe his wife, standing beside him, will be the one who will use it.

This was the Large size 4th Global City/Anta Run Finisher’s T-shirt that I received which I donated to this resident of the GK Bacsil South.

The recipient of my Army Running Uniform is a deaf person residing in the said GK community. He looks happy receiving said items (singlet & shorts).

 Another resident received my Phil Army cotton athletic uniform (T-shirt & shorts) which I used when I was assigned as the Chief of Staff of the Philippine Army.

This is the Mizuno Infinity 15K Run Finisher’s T-shirt which is too big for me. I hope the recipient and other members of his family will be able to use it. Well, it will be a nice advertisement item for Mizuno in this part of the country whom most of the people are not aware what Mizuno is.

I promised to these residents that I will be coming back for more T-shirts to be distributed once I will be able to fix/inventory my things which I transfered from Fort Bonifacio to Laoag City. The Project Coordinator of GK Bacsil South, Mr Robert De Los Santos, was very happy about my pronouncements. Moreso, with the people of Gawad Kalinga Bacsil South.

Hey, how about you? If you have Finisher’s T-shirts which are just there in your closets/lockers and forgotten that you had received one, why don’t you also donate them to the residents of Gawad Kalinga villages/communities in your respective cities or provinces?

Always remember, share your blessings! Happy running! 

Towards South China Sea

On By kingofpotsIn Jogging, Runners' Training, RunningLeave a comment

5:30 PM 30 May 2008 In Laoag City

I started my run at my sister’s place at Barangay Dibua South and planned to have another tempo run. After stretching, I started with a 3.2-km (2-mile) run, running towards the populated area of Barangay Dibua (going north from where I started) until I reached the said distance. After a slow jog of one minute, I started my second lap of another 3.2-km distance run and decided to go westward by following a wide-cemented road going to the westernmost barangay of Laoag City. I finished the distance up to the seashore with the sight of the South China Sea. The barangay is called Caaoacan. I took another one-minute slow jog to look around the people on the streets and the concrete houses that “sprouted” along the beach fronting the South China Sea.

I was surprised to see more houses that were constructed along the beach, a considerable distance from the sea line, which I think a “safe distance” from the sea during high tide and inclement weather. I was informed by my sister that the lots along the beach were given free by the local government and anybody could construct their houses on the said place. Well, you have to prove that you belong to the less-privileged people in the community before you can declare a part of the beach as your private property. And the houses that were built here are “bungalow-type” and with “rough” concrete finish. The people on the streets and in their homes were surprised to see me running in their place and just stared at me which is a sign that these people look at running as something “unfamiliar” to them. At one point, I saw some kids playing cards and some teen-agers playing basketball. 

From the beach-community, I started again my 3.2km run going back from the route I’ve taken in going to the beach. Finally, I finished my 4th lap exactly few meters from my sister’s house and it was getting dark already. It was a nice run where the wind was too strong hitting me against my direction. As a result, I did not perspire much.

The following data were taken from my GF 305:

Lap #1

Distance—3.20 kms               Time—17:05 mins

Average Pace—5:20 mins/km         Average Speed—11.2 kms/hr

Maximum Speed—12.9 kms/hr       Total Calories—233 cal

Average HR—147 bpm                     Maximum HR—157 bpm

Total Ascent—112 meters               Total Descent—126 meters

Splits: Km 1–5:25 mins      Km 2–5:16 mins      Km 3–5:16 mins

Lap #2

Distance—3.20 kms                Time—16:30 mins

Average Pace—5:09 mins/km          Average Speed—11.6 kms/hr

Maximum Speed—14.7 kms/hr       Total Calories—235 cal

Average HR—159 bpm                    Maximum HR—161 bpm

Total Ascent—70 meters                Total Descent—67 meters

Splits: Km 1—4:57 mins     Km 2—5:09 mins     Km 3—5:21 mins

Lap #3

Distance—3.20 kms               Time—17:53 mins

Average Pace—5:34 mins/km         Average Speed—10.8 kms/hr

Maximum Speed—12.7 kms/hr      Total Calories—235 cal

Average HR—153 bpm                   Maximum HR—156 bpm

Total Ascent—62 meters               Total Descent—62 meters

Splits: Km 1—5:26 mins     Km 2—5:30 mins     Km 3—5:39 mins

Lap #4

Distance—3.23 kms              Time—18:39 mins

Average Pace—5:46 mins/km        Average Speed—10.4 kms/hr

Maximum Speed—13.8 kms/hr     Total Calories—235 cal

Average HR—148 bpm                   Maximum HR—157 bpm

Total Ascent—59 meters               Total Descent—59 meters

Splits: Km 1—5:49 mins     Km 2—5:39 mins     Km 3—5:52 mins

Runner’s Kit—Adidas Shorts & Hanes Cotton Sando

Running Shoes—ASICS Gel-1120

Music—Laura Fygi; Bob Marley

Analyzing my elapsed times for the 3.2-mile laps, I am still too slow within the ideal pace of 4:37-minute to 4:55-minute per kilometer in order to improve my time for the 10K/half-marathon/marathon. But for the mean time, a steady pace of 5:00-minute would be doable.

I need more speed and more hardwork!

Typical Ilocano Foods

On By kingofpotsIn Food & Dishes, Insights, Jogging, Pictures, Runners' Training, Running7 Comments

My typical lunch menu/dishes while I am in Laoag City:

On the upper right portion is fresh avocado in low-fat milk with small amount of sugar and ice for dessert.

This a variety of seaweeds which is only available in Ilocos Norte. It is called “Pukpuklo”. It is eaten raw mixed with chopped tomatoes and ginger only!

This is the native snails, we call them “Bisokol” (“Kuhol” in Tagalog), taken from fresh water and rice fields. It is cooked with salt/bagoong with chopped tomatoes and ginger. The end portion of the shell must be cracked or broken before they are cooked. Instead of using toothpick or needles to prick the flesh out of the shell, we prefer to suck the meat from the shell by using our lips.

This is the flower of a tree we call “Katuray”. Be sure to remove the “pistil” portion of the flower before you blanch it with hot water. Mix it with salt/patis (fish sauce) or bagoong & chopped tomatoes.

 

 This is the popular “adobong pusit”.

Hmmm…Yummy…Bon Apetit!

An Invitation; Dasma; & Forbes Park

On By kingofpotsIn Insights, Jogging, Running1 Comment

I received an e-mail invation from Kim early this week as her guest to run in the 1st Forbes Park-Dasmarinas Village Run this morning but I had made my schedule already to fly to Laoag City on the morning of last Tuesday. I had to beg off and made a “pass” on the said invitation telling her that I am in Laoag City undertaking some repair jobs of my future residential place in the city. I promised Kim to call her once I return to Manila.

It would had been a nice experience to be running inside the village of the “rich and famous”; “foreign dignitaries” and “big bosses” of multinational companies assigned in the country. Joining this race would had been an opportunity to run with Kim and to my good friend, US Ambassador Kristie A Kenney of the United States, whom I ‘ve known to be a good hiker & runner.

In the early 90s, the cycling/biking group that I organized among my officers and men assigned at Fort Bonifacio was a constant visitor inside these two villages as part of our daily 25-km cycling route. It was nice to see clean & wide roads and tall trees along the sides of the roads where the roads are named after popular local trees. If the road is named Acacia, you expect that the road is lined up with acacia trees on the sides. The Tamarind Road (where tamarind trees are planted along the sides of the road) is the most distinct road that we had to traverse in going back to Fort Bonifacio after coming from Dasmarinas Vilage. The trees provided shade to most of us during our cycling workouts. I could also remember meeting Congressman Jack Enrile on an expensive bike along Tamarind Road with a SUV as his back-up/security and Bowling Champion Paeng Nepomuceno with his nice & colorful cycling jersey and of course, expensive racing bicycle. 

How I wished I could have joined this inaugural road race and recall the days when I was allowed to jog and bike on the roads of these two known villages.

Kim, I hope to see you soon!

Thoughts of Dr George Sheehan #1

On By kingofpotsIn Books, Insights, Jogging, Running, Running Heroes2 Comments

I just thought of copying and posting one of the writings of Dr George Sheehan whom I adore up to this time and who inspired me when I started to learn the scientific way of running in the early 80s. I was then in my early 30s and I was reading the “thoughts” about running of a doctor twice my age who had been passionate in running. He was popularly known as the “Philosopher Of Running” in the modern times. Way back in the 80s, it became a habit to read first the page of Dr Sheehan whenever I have a copy of the RW Magazine, whether old or new, and this gave me the inspiration to run and train some more. Since I revived my running last October last year, my day is not complete if I don’t read an essay or two from the writings of Dr Geoge Sheehan which I usually read before going to bed. Here is one of his essays:

Running Into Old Game

“What I have lost I can afford to lose. What I have gained is something I cannot do without.”

           I first came upon the aging process in a race.
           I felt no sense of advancing years in my day-to-day activity. My work week was unchanged: I wrote, I traveled, I lectured. Some people marveled at my energy and endurance. It was my weekend race that finally told me I was no longer young.
           The changes that come with age are subtle-but not to a runner. My 10-K time measures me quite accurately. Any change in performance dictated by age is precisely recorded in minutes or seconds on the digital clock at the finish line.
           “Crumbling is not an instant’s Act,” wrote Emily Dickinson. And the physician in me knows that almost 90 percent of my liver has to be damaged before its impairment is apparent. The body has enormous reserves to call upon. But in the race, I call on all my reserves. I am operating at full throttle. The least diminution in function becomes evident.
           The race, therefore, is the litmus test for aging. Long before anything else goes, race times signal the approach of the last stage of life. A look at my weekly race results will tell you bluntly that I am no longer middle-aged. I am now a full-fledged citizen of the country of the aged.
           Three years ago when this happened, I refused to believe it. Running had been my fountain of youth. For years I thought it was inexhaustible, like the never-empty cup of coffee some restaurants offer. After I began running in my 40’s, I quickly became 32 years old and stayed that way. Decades came and went, and I was still in my prime.
           When my 10-K times slowed down and I began to run personal worsts instead of personal bests, I took stock. It was not age, I told myself. I had been 32 years old for the previous 20 years and did not intend to get older. All I needed was more training, some hills and speedwork, and I would be back to my best.
           I took up arms against age. I increased my training and within a single Thanksgiving holiday ran four races. Each race I ran a little faster than the previous one, but never near the times I had registered the year before. And I was no longer in the top third of the field-now, I was well back in the second half of the pack.
           How did I feel about all this? Terrible. And don’t remind me that most people my age have run up the white flag. Do not tell me I can still outrun the average person twenty years younger than me. Do not point out that age has compensations that will more than pay for the lost few minutes in the race.
           I am rebuilding my life on those thoughts. But first, help me bury the runner I once was, and then we can talk about what the future holds.
           Apparently, it still holds plenty. My initial depression has receded. I realize now that there are more things at stake than setting a personal best in a road race. I can even answer truthfully (and this is the most difficult part) when someone asks me, “What was your time, Doc?”
           My times continue to get slower and slower. And, therefore, the “me” that I am is different. But the me that I am has developed insights and wisdom that I did not have before. What I have lost I can afford to lose. What I have gained is something I cannot do without.
           The race, however slow my times, remains an ever-changing learning experience. Whenever I race, I learn something new about myself and those who race with me. I will never be 32 years-old again, but it no longer matters, because I’ve learned that winning doesn’t matter, it’s running that counts. And when I push to the limit, I am a boy again-an untried youth listening to the wisdom of my body.

Copyright © The George Sheehan Trust

 

“Nostalgic” Long Run #2

On By kingofpotsIn Insights, Jogging, Runners' Training, Running4 Comments

5:30 AM 29 May 2008 In Laoag City

For the past days I’ve been staying in Laoag City supervising the repair of my future residence here in the province. A structure or apartment building my Mom built in the early 90s will be my future home and that is where all my things from my quarters in Fort Bonifacio had been relocated/transfered. The place is big and spacious but there are things to be replaced and fixed to be able to make it at par with the usual amenities of the condos and houses in Metro Manila. I could transform this place as a transient facility for visitors coming from other provinces and from Metro Manila. The place has 6 big bedrooms and 4 bathrooms with toilets. Each room will be transformed into air-conditioned rooms to include the living & dining rooms.

From Barangay Dibua, where my sister’s house is located, I started my run at 5:30 AM towards the Poblacion of Laoag City and crossing the Padsan River towards the Suba, Paoay area. This was the same route I ran last 23rd of December of last year. I ended the 1st lap of my run at the Clubhouse of the Fort Ilocandia Golf Course which has a distance of 15 kilometers from the place I started from. I clocked in 1:30:18 hours which was a good 7-minute improvement from my time last December 2007.

I had to use the Comfort Room of the Clubhouse and tried to see the status of the Golf Course from the Tee Mound of the 1st Hole and I was able to talk to the Caddy Master whom I’ve known since I was a Lieutenant. I am glad that the Golf Course is well-maintained and still a favorite golf course of tourists coming from Taiwan, Hongkong and Southern China. This will be my future golf course whenever I am in Laoag City.

After 10 minutes break, I started my run back to the Poblacion of Laoag City. Instead of going directly to Barangay Dibua where I started my run, I ended my run at our family residence where I made an inspection on the extent of the repairs being done in my future place. For the past two days, the carpenters & masons were able to repair/fix a lot of things and I was happy with the outcome of their work.

The distance covered on the 2nd lap of my run was 11 kilometers with a time of 1:12:08 hours. I still have to run at least 4 kilometers to my starting area but the heat of the sun was too much already. I finally decided to end my running workout at the project site and met with the workers. If I continued the run up to Barangay Dibua, I could had finished a distance of 30 kilometers for the day.

It was indeed a long slow run but along the way, many of my friends and those who know me saw me running along the main roads of the city. Some of them stopped to greet me and some just simply honked their horns. It was really inspiring to see these people greeting me while I was running. Most of them knew me as a marathon runner but only one of them know me that I am the “Bald Runner”.

I finished my run at 8:40 AM and the heat of the sun was too hot already. I was glad that I used my Finisher’s T-Shirt in the 1st City of Angels Half-Marathon which is made of CoolMax material which has loose sleeves down to my elbows. It covered my shoulders and upper arms from possible sunburn from the heat of the sun.

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

1st Lap:

Distance—15.0 kms              Time—1:30:18 hours

Average Pace—6:01 mins/km        Average Speed—10.0 kms/hr

Maximum Speed—12.4 kms/hr     Total Calories—1,115 cal

Average HR—147 bpm                   Maximum HR—154 bpm

Total Ascent—508 meters             Total Descent—506 meters

2nd Lap:

Distance—11.01 kms            Time—1:12:08 hours

Average Pace—6:33 mins/km        Average Speed—9.2 kms/hr

Maximum Speed—11.3 kms/hr     Total Calories—813 cal

Average HR—147 bpm                   Maximum HR—156 bpm

Total Ascent—308 meters             Total Descent—340 meters

Running Kit—Adidas Shorts & Finisher’s T-Shirt For the 1st City of Angels Half-Marathon (With sleeves) with Runner’s Cap from Penshoppe.

Running Shoes—ASICS Gel-1120

Nathan Water Belt

Music—67 Assorted Songs from my Ipod Nano.

Pose With The City Mayor Of Laoag

On By kingofpotsIn Insights, Jogging, Pictures, RunningLeave a comment

11:00 AM 28 May 2008 @ The City Hall, Laoag City

Suddenly, few hours before the wedding, I was requested by a young couple to be their main principal sponsor in a civil wedding rites to be administered by the City Mayor of Laoag. So, I ended up being a “Ninong” and a good opportunity to have a photo-ops with the Honorable Michael V. Farinas who had been a friend way back when I was still a Major.

Visit @ Mizuno Office

On By kingofpotsIn Jogging, Pictures, Running20 Comments

10:00 AM 22 May 2008 @ Mizuno Office

I was supposed to meet KC Joaquin of Mizuno at their Main Office at Magallanes Commercial Center together with Captain Ferdie Espejo, instead, I met and had a brief talk with this young & beautiful lady: 

She is Michelle Abad, Marketing Associate of Mizuno.

Back At The Libingan

On By kingofpotsIn Insights, Jogging, Runners' Training, Running5 Comments

9:12 AM 26 May 2008 @ The Libingan ng mga Bayani

It was a day after the 2008 Doc Fit “Takbo Para Sa Puso” at the UP Campus and I was supposed to have a rest day but with my slower run during this race, I decided to have a short run at the Libingan ng mga Bayani.

The sky was cloudy that morning that I finally decided to run after taking my breakfast. I left my quarters inside Fort Bonifacio at 9:00 AM and slowly jogged towards the Libingan Road. Once I crossed the road, I started to run at my 75% effort along the measured 2-mile distance loop towards the Gate of the Libingan ng mga Bayani and was able to register the following data from my GF 305:

Distance—3.20 kms               Time—17:43 mims

Average Pace—5:32 mins/km         Average Speed—10.8 kms/hr

Maximum Speed—13.2 kms/hr      Total Calories—233 cal

Average HR—146 bpm                    Maximum HR—159 bpm

Total Ascent—106 meters              Total Descent—97 meters

Split Times:

Km 1—5:53 mins    Km 2—5:18 mins     Km 3—5:25 mins   203 meters—1:05 mins

After 5 seconds of slow jog, I started another  round of the 2-mile distance loop with a faster pace which is about 95% of my effort. The following data registered in my GF 305:

Distance—3.21 kms                Time—15:39 mins

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

Maximum Speed—14.3 kms/hr      Total Calories—236 cal

Average HR—206 bpm                    Maximum HR—239 bpm

Total Ascent—127 meters              Total Descent—125 meters

Split Times:

Km 1—4:46 mins   Km 2—4:42 mins   Km 3—5:11 mins   211 meters—1:00 min

From the starting point, I slowly jogged for another 800 meters until I reached my quarters. It was a nice calculated tempo run for the day and after finishing a 10K run a day before.

I could had made another round at a faster pace but the sun’s light was already breaking the clouds and I felt the heat of the sun to my body.

Surprisingly, my heart rate overshoot my usual 168-172 beat per minute range to an Average HR of 206 bpm to a Maximum HR of 239  bpm for the second run. However, I did not feel any difficulty in breathing or heaviness on my chest after the said run. I can still make another run but I decided not to force myself and I was satisfied already with the results of my run. This latest data that I got from my GF Heart Rate Monitor indicate that I am not utilizing my “turbo power” to its fullest! My body is now adjusting to the stress & physical activities brought about by my aerobic & anaerobic exercises for the past weeks.

Next time, I will try to have my tempo runs at the Headquarters Philippine Army Grandstand and Parade Grounds which was improved lately with lights and two drinking fountains with filtered water along the 980-meter jogging lane. The place is relatively flat. The jogging lane is open to anybody at 5:00 AM till 10:00 PM and has a secured Parking Area fronting the Officer’s Clubhouse or on the right side of the Grandstand.

Gout & Running #2

On By kingofpotsIn Insights, Jogging, Runners' Training, Running4 Comments

I just had my blood test yesterday morning. My doctor confirmed that my blood is 0.44 points (?) in excess of the maximum 7.0 points (?) of Uric Acid in my blood. He prescribed to me a daily dose of 300 mg of Allurase (Allopurinol) for the next three months to reduce and flash out and control my uric acid in my system. He even prescribed to me a drug, a very expensive tablet, for the pain which is taken once a day, only if I am attacked with the inflamation and pain on my right toe.

The doctor gave me a list of food which I can eat with mush gusto; foods I have to moderately take; and the foods I have to avoid. This is the list of food I can take without any limits:

Beverages                               Butter, Margarine

Bread                                      Milk (Low Fat)

Gelatin (Gulaman)                   Tea & Coffee

Fruits                                      Cheese

Eggs                                       Cereal/Cereal Products

Vegetables                              Fish

Harry aka Mukhang Guilty sent me also a link on the list of foods high, low, & lowest in purine which is a more detailed guide list on the foods I could eat with low purines/uric acid. Thanks, Harry for the link. I will really use the list as my daily guide.

Lastly, my blood pressure was 110/70 and a weight of 144 pounds! All the other blood tests were normal.