Tag: Runner

I Reduced My Weight But…

On By kingofpotsIn Insights, Jogging, Running1 Comment

For the past two months, I was able to reduce my weight but I had observed that there were some pains on my right foot, most especially on the “corn”/hardening of the skin that developed on the rear end of my right foot. The “corn” grew through the years since I’ve been in the military due to the wearing of my military combat boots. I thought the pain was a foot injury brought about my running which I get more comfort when wearing running shoes which has stability control on the heels. I thought I had Achilles tendonitis. I had to take some day rests for the pain to subside but I found out later that the pain disappears after stretching and warm-up jog for 5-8 minutes.

Two weeks ago, a day after the Mizuno Infinty 15K Run, one of the joints at the base of my right big toe became swollen and painful. I went to Cebu with a swollen toe joint but I can managed the pain and walked straight with my combat boots on. On my second day in Cebu, I’ve observed that the pain became more severe and painful. I recalled that I ate a lot of red meat and lechon the night before in a dinner tendered by the Commander of the Central Command, AFP.

On the next two days of my stay in Cebu, I shifted to seafoods and vegetables on my diet. I was surprised to observe that the pain on my right foot disappeared and the swelling subsided. Immediately, I browsed the Internet and researched on “gout and arthritis”. Based from my readings and symptoms, I got gout and arthritis! Accordingly, my sudden reduction of weight and too much intake of foods high in uric acid and fatty foods were instrumental in my “on and off” pains and swelling with my right foot. 

For almost two weeks, I’ve been strictly taking in foods rich in fibers, carbohydrates, seafoods, and chicken. As a result of “no pork, no beef, and no legumes/beans” intake on my diet, the swelling and pain on my right foot had disappeared. Goodbye, pinapaitan, dinuguan, chicharon bulaklak, “bagnet”, longganiza, lechon, sisig…and San Miguel Beer! 

Running With Style

On By kingofpotsIn Insights, Jogging, Practice Runs, Running3 Comments

Running In Style (the way you look with your running outfit & gadgets) is different from Running With Style.

Every runner has its own individual style or his/her “running signature”. Some would sway their shoulders while running, some would be always looking downward while running, some would be erect, some would be leaning forward and some would flap their palms from their wrists. Running does not have to look right but it should feel right on the individual runner.

In order to minimize these unnecessary bad habits in running, one should have a coach or an advance runner who would observe and give critiques while he/she is running, or get a video or camera to record your movements while running. The following are the four points to consider in improving one’s running style.

1)  Rhythmic Flow—Developing a rhythmic flow to your running style means you have to learn to run with a certain “beat” or cadence. If you can silently chant, following a rhythm, that would greatly improve your running style. Soldiers running in a group would always chant to encourage everybody to follow a certain “beat” or rhythm and this will encourage them to run farther distance without much effort. Most often, runners would resort to music and they carry with them MP3 & Ipods during runs. The beat of the music would go with the cadence or “beat” of the feet while pounding on the ground or on the breathing of the runner.

2)  Light Feet—It is encouraged to run “lightly” with your running shoes, hearing no sound at all while your running shoes hit the ground. You have the feeling that you are “floating” in the air while running if you don’t hear any sounds from your running shoes. You can practice for a 3-5 minutes jumping rope everyday or try jumping without the rope just to emphasize “tip-toe” landing with your feet. To improve on this, you can have your running workouts without any noise made by your running shoes.

3)  Relaxation—Relaxation means that your chin should be loosely hanging, mouth slightly open with the jaws loose. The shoulders should be down and relaxed. The hands & fingers are not held tighly together to form a fist but the fingers should loosely cupped. The wrists should be loose and not tense.

4)  Breathing—Develop a cadence in breathing. Breathing should be relaxed. Runners should develop “belly breathing”, expanding the stomach when you breath in and flattening your stomach when you breath out.

As most of the famous coaches in running and elite runners would say, runners should follow strictly the tested 3 Rs in running—Run tall; Run relaxed; and Run naturally.

Good luck. It needs so much practice and awareness to be able to develop your distinct “running style”.

“ONE” Wristband

On By kingofpotsIn Running3 Comments

One year ago today, I started giving this “white” rubber wristband to my officers and to a selected number of my troops who were directly involved in armed firefight/encounter with the armed insurgents in Central and Western Visayas. I even gave this wristband to the Governors and local government officials; to the Catholic Church’s Bishops; members of the media; and friends of the Command. The Governors of Aklan and Iloilo are wearing proudly this “ONE” Wristband up to the present.

In December 2006, during my visit to my family in Los Angeles, my daughter gave me this wristband, explaining to me that there was a Music/Rock Concert that was held in Los Angeles where most of the celebrities, VIPs, and Hollywood Stars were wearing this white “ONE” wristband and wearing this kind of wristband was the “in-thing” that time. Unknowingly, such wristband is a symbol of an advocacy to solve poverty and make poverty a history.  

I used this “white” wristband to explain to the recipient that wearing it is a symbol that he /she is committed to support our mission to solve insurgency as solving poverty greatly affects the overall improvement and maintenance of peace and order in the area.

I’ve been wearing this “ONE” Wristband for one year and you could see it in my pictures in all my road races. I’ve been wearing this wristband with my military uniform, too!

The famous “American Idol” finalists and judges last year were wearing this “ONE” Wristband as they sponsored a support/aid to the poor communities in Africa. During the last Senatorial Elections here in the country last year, the opposition senatorial candidates used this “white wristband” as part of their campaign’s platform, but after the elections, they changed this wristband to a better looking and more expensive bracelets. And the worst is, you seldom hear them “trying” to help solve the problem of poverty. Please correct me if I am wrong on this observation. 

Anyway, I still have 100 pieces of this “ONE” wristband (Made in USA) and I am giving a piece of this to every donor of an old/used running shoes. These wristbands will be available for the first 100 donors. I will be the one who will personally give this wristband.

I hope to see you at the Mizuno Infinity Run.

Pictures: Hill Workout @ Jamindan

On By kingofpotsIn RunningLeave a comment

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At the 300-meter point of the 3.2 km (2-mile run) loop inside the camp, downhill & 200-meter point, uphill.

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At the 900-meter point…downhill & 100-meter point from the start…uphill

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At 1.1 km point..flat area. The mountain at the background is the highest peak in the camp where our road trails lead.

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At 1.5-km point, slight downhill.

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At 2.7 km point..160 meters uphill

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At 2.9-km point, slightly uphill

Two-Mile Tempo Run

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

19 March 2008 (10:26-11:15 AM)

It’s Holy Week and I decided to stay inside the camp and be at peace with the clean air and silent environment in the mountains of Jamindan. This is the time to do more endurance runs, hill workouts, “fartleks” and tempo runs, even during noon time. 

Without any much to do after reading and acting on some administrative papers and matters in the morning, I decided to change to my running attire and planned to test how I fare in my 2-mile run along the hills of Jamindan. After stretching and warm-up jogging for about 500-600 meters, I started my first two-mile tempo run along the the 2-mile route inside the camp.

The following data were registered in my GF 305 for my first 2-mile run:

Distance—3.20 kms                       Time—16:20 mins (8:10 mins/mile)

Average Pace—5:06 mins/km              Average Speed—11.7 kms/hr

Maximum Speed—15.1 kms/hr           Total Calories—235 cal

Average HR—159 bpm                          Maximum HR—169 bpm

Total Ascent—247 meters                     Total Descent—238 meters

After drinking water and slowly jogging for about 3 minutes, I started my second 2-mile run where the sun’s heat was almost on top of my head. The following data were taken from my GF 305 for my second 2-mile run:

Distance—3.20 kms                        Time—16:40 mins (8:20 mins/mile)

Average Pace—5:12 mins/km               Average Speed—11.5 kms/hr

Maximum Speed—14.1 kms/hr             Total Calories—236 cal

Average HR—168 bpm                            Maximum HR—172 bpm

Total Ascent—172 meters                       Total Descent—168 meters

After completing the second set of my 2-mile run, I made a slow jog for about 500 meters cool-down. I had my post stretching for 20 minutes and walked briskly. It was too hot and I had to drink a lot of water.

My second round was slower because of the heat of the sun and the heat coming from the cement/road. However, it was a nice run.

Running Shoes—ASICS Gel-1120

Music—Bee Gees: “Live–One Night Only”

Total Distance Covered—7.50 kms or 4.68 miles.

Training Journal (10-16 March 2008)

On By kingofpotsIn Jogging, Practice Runs, Runners' Training, Running1 Comment

10 March 2008—Rest/No runs

11 March 2008—Rest/No runs

12 March 2008—12.5 miles or 20 kilometers/slow run/endurance run

13 March 2008—12.5 miles or 20 kilometers/slow run/endurance run

14 March 2008—Rest/No runs/Body Massage @ Riviera Spa, Iloilo City

15 March 2008—6.4 miles or 10 kilometers/speed run at the Iloilo Oval Track

Total Distance Covered—31.4 miles or 50 kilometers

Lessons Learned: 7th DND-AFP Gintong Pangarap Half-Marathon

On By kingofpotsIn Half-Marathon, Insights, Jogging, Races, Running3 Comments

These are the following reasons why I improved my PR best time for the Half-Marathon in this road race:

1)  More rest/no run days—After the Pasig River Marathon last 24 February, I barely had a running workout and rested the whole week. After the Condura 10K run on 02 March, I only ran for a short distance once during the week and had more time to rest, sleep for 7-8 hours every night before the DND-AFP Gintong Pangarap Half-Marathon on 09 March. After logging so many miles/kilometers during my endurance & strengthening phase, I think I could easily increase my pace in road races. My body feels stronger and more relaxed when I have more rest days before the race day.

2)  Body Massage—Two days before the Condura 10K run, I had my body massage and I ran faster during the race. After the Condura run or the week before the Half-Marathon, I had my body massage for two times, Monday and Thursday. These two sessions of body massage made my muscles more relaxed and free from tightness and “lactic acid”. Continue reading “Lessons Learned: 7th DND-AFP Gintong Pangarap Half-Marathon” →

LSD Run (12 Mar 08)

On By kingofpotsIn Jogging, Runners' Training, Running2 Comments

12 March 2008

After two days rest since Sunday’s 7th DND-AFP Half-Marathon Race, I had my long slow distance run this morning. My run started around the vicinity of the Old Gate 1 of Fort Bonifacio and went towards the back of the S & R Store and later to Kalayaan Road. From Kalayaan Road, I traced the road/route back to The Fort as part of the route last Sunday’s Half-Marathon. I passed by the Bonifacio High Street Loop and went around for almost five times before proceeding to MC Home Depot. There were runners, bikers and walkers going around the said loop.

After running a distance of 11 kilometers, I had my water stop at the Comfort Room of MC Donalds near HSBC. From this point I proceeded to Lawton Avenue and turned left at Bayani Road and went inside the Libingan ng mga Bayani.. I had two rounds around the Libingan, taking the outermost roads and stopped my run after my GF 305 registered a distance of 20 kilometers. I asked for some drinking water from the Office of the Grave Registration Unit inside the Libingan after I stopped my run. I had my stretching for 15 minutes before finally walking towards Gate 3 of Fort Bonifacio and ultimately reaching my quarters.

The following were the data taken from my GF 305. I forgot to use my Heart Rate Monitor Belt.

Distance—20 kilometers                   Time—2:05:39 Hours

Average Pace—6:17 mins/km          Average Speed—9.5 km/hr

Maximum Speed—13.9 km/hr        Total Calories—1,420 cal

Total Ascent—609 meters                Total Descent—596 meters

Running Shoes—ASICS Gel-Kinsei 2

Postponed: Army PFT Challenge

On By kingofpotsIn Jogging, Running2 Comments

As I registered to join the 8th Army Physical Fitness Test Challenge at the Philippine Army Gymnasium at 4:45 AM today, I was informed that this event is postponed to 25 March 2008 with the same time of assembly and registration. It was only early last night that this decision was given. I was informed also that the celebration of the Philippine Army Anniversary celebration was postponed to 28 March 2008, thus, this event will be conducted on the last week of this month.

I am sorry to those civilian participants whom I invited to join/participate this event. At least, you have more time to prepare and practice your arms, abdominal muscles, and legs for the event.

For sure, I’ll be there to join you on the 25th of March.

Instead of the PFT Challenge, I will have my early run this morning.

1:47:16 Hours @ 7th DND-AFP Gintong Pangarap Half-Marathon

On By kingofpotsIn Half-Marathon, Jogging, Races, Running19 Comments

09 March 2008

That is my unofficial time of finish in this morning’s 7th DND-AFP Gintong Pangarap Half-Marathon which started at 6:00AM at the Grandstand of Villamor Air Base, the Headquarters of the Philippine Air Force. It was supposed to start at 5:30 AM but due to the presence of late registrants, we gave at least 30 minutes delay to accommodate more of the runners for the Half-Marathon Race. After the Opening Prayers and Warm-Up exercises, the Half-Marathon started at eactly 6:00 AM with almost 600 hundred runners. The 5K race started thirty minutes after the 21K race had left the starting area.

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I was able to talk to “Totoy” Santos, MiracleCello, and other runners/bloggers at the starting area. I was surprised to see an unprecedented number of runners from the civilian sector to include some foreigners (no Kenyans this time). I’ve seen a lot of runners who ran the 2008 Pasig River Marathon two weeks ago and the Condura 10K Run last week. I consider them as the real weekend “warriors” on road racing/running. 

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Runners would run along the streets inside Villamor Air Base for the first 1.5 kilometers before going out of the camp along Villamor Road leading the runners towards Fort Bonifacio area. I maintained an average pace of 5:15 minutes per kilometer for the first half of the race, drinking much water along the way in every two kilometers. I had to make my “pit (pee) stop” at Lawton Avenue before reaching Essensa in one of the big electric posts at Kilometer # 6. I was glad there were lots of bougainvilla plants to cover me..ha!ha!ha! I have to catch up with the other runners who left me with a good 50-meter distance, finally overtaking them at the uphill portion on the road beside Essensa.

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Running alone at the vicinity Essensa, which was Kilometer # 6 with a pace of 5:13 minutes per kilometer.

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Running with some of the participants at vicinity Market! Market on our way to the 10.5K turning-point and the sun was about to shine on us. 

I just maintained my pace all the way to the turning-point at the back of the S & R Store at the The Fort. I was really bit worried about the rising sun that runners could see once we are going back to the Market! Market! area. I thought it would bring more heat and discomfort to the runners but when we reached Lawton Avenue, the sunlight was already on our backs.

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I had the chance to pick-up some runners along the way and join them to maintain and later increase my pace. These guys are really good and consistent with their pacing.

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On my way back to the finish line at the vicinity Serendra.

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Upon reaching the last 4-Km marker, I knew I could break two hours barrier to finish the race. I was accompanied from Essensa by MSgt Illut, a legend of the early marathon races in the ’70s, and Capt Ferdie Espejo, my “lead man” in making sure that the race is well-planned and well-organized, up to the finish line. Thank you, guys! You have done a wonderful job!

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Finishing the Half-Marathon in 1:47:16 is my best PR time so far.

Congratulations to all the participants and finishers of the Half-Marathon & 5K Race! See you in the next road races.

The following were the data taken from my GF 305:

Total Distance—20.98 kms           Time—1:47:16 Hrs

Average Pace—5:15 mins/km      Average Speed—11.4 kms/hr

Maximum Speed—14.4 kms/hr   Total Calories—1,507 calories

Average HR—167 bpm                   Maximum HR—174 bpm

Total Ascent—592 meters             Total Descent—595 meters