Tag: Runner

D-1 Day: DND-AFP Gintong Pangarap Half-Marathon

On By kingofpotsIn Half-Marathon, Jogging, Races, RunningLeave a comment

08 March 2008

I arrived in Manila this morning confident that my officers, staff, and the different Special Service Unit representatives of the Major Services of the Armed Forces of the Phuilippnes have prepared the things that are needed in the conduct of the event. In my personal conversations with them, they assured me that there will be enough water stations along the way and water cups & water supply in every station.

As of this writing, we expect a total of 1,200 runners for the half-marathon and 5K run. Out of this, at least 500 runners will be running the half-marathon distance while an estimated of 700 runners will be running the 5K race. The Half-Marathon will start at 5:30 AM while the 5K race will start at 6:00 AM.

Water stations will be positioned at the start/finish line; at the turn-around point for the 5K run (near Bonifacio Naval Station, along Lawton Avenue); at vicinity Essensa, The Fort ; and at vicinity International School (near the 21K turn-around point). The Major Service Bands will be prepositioned at the vicinity of these water stations to provide music to the participants. The famous Philippine Marines Drum and Bugle Corps will display their marching drills while playing their musical instruments before the awarding ceremony.

In the Half-Marathon race, there will be medals awarded to the top five in each age category for the men and ladies and cash awards will be given to the top three overall of the men and ladies. In the 5K race, top three in the men & ladies overall will be awarded with cash prizes.

At the finish line, each finisher will receive their “Certificate of Achievement” and the packed breakfast food (boiled banana, hard-boiled egg, bottled water & pandesal).

I just finished signing 1,200 pieces of “Certificate of Achievement” for the finishers in tomorrow’s race.

My strategy? Stay relaxed and maintain a good running form and be able to finish the race in two hours and ten minutes (2:10:00).

Good luck and see you at the Starting Line.

Army Physical Fitness Test Challenge

On By kingofpotsIn Running, Sports Program4 Comments

This is a sports event that I introduced when I was the Assistant Chief of Staff for Training and Education, G-8, of the Philippine Army in 2000. Being the overall head for Training and Education for the Philippine Army, I strictly implemented the Commanding General’s Policy of the Philippine Army on the implementation of the Philippine Army Physical Fitness to all its Officers and Enlisted Men for them to pass the standards set forth according to one’s age.

This Physical Fitness Test consists of Push-Ups, Sit-Ups, and 2-Mile Run which is done in that order in one session with at least 15 minutes of rest in between event/exercise. The Push-ups and Sit-Ups have a time duration of performance of 2 minutes which means that you have to make your repetitions within 2 minutes. There is a Table of Reference for the number of repetitions for the push-ups & sit-ups and time of finish in the 2-mile run that correspond/equivalent to a certain rating or grade. The passing rating/grade is 70% depending on one’s age. (The older the person is, the lesser number of repetitons needed to pass the push-ups & sit-ups, and lesser time to finish the 2-mile run). This test is done on a quarterly basis. For officers who fail or did not take the test, they will be reprimanded, not considered for promotion, not considered for local & foreign schoolings, not considered for “commander” positions, and they will undergo physical fitness improvement classes & duties. For enlisted personnel who fails or did not take the test, they will be demoted to lower ranks and undergo physical fitness classes & duties.

Later, I thought of making this an sports event as part of the Month’s long celebration of the Philippine Army’s Foundation Anniversary during the month of March. I got this idea when I came across a sports event in San Diego, California which was dubbed as “Navy Seals Fitness Challenge” when I was visiting my family in Los Angeles in the summer of 1999. The sports event consisted of five events—swimming, push-ups, pull-ups, sit-ups, and running.

My “shop” in the Philippine Army Headquarters came up with the “mechanics” of translating our Physical Fitness Test into what is now called the “Army Physical Fitness Challenge”. Every repetition of the Push-Ups and Sit-ups corresponds to a certain point and the time of finish in the 2-mile run corresponds also to a number of points. The higher the number of accumulated points from these three events, the better chances for a participant to land on the top list. There are age categories on this event and a separate awards for the male and female groups. It’s inaugural event started on the PA Anniversary in March 2000. Since then, it became a hit and a success that even national athletes and civilians started to join the said event.

At present, the 8th Annual Army Physical Fitness Challenge will be held o/a 6:00 AM of 13 March 2008 (next Thursday) at the Hqs Philippine Army Grandstand, Fort Bonifacio, Taguig City. For particulars, contact PA Gymnasium or Special Service Unit, PA in Fort Bonifacio. 

Everybody is invited to join and experience this event. Minimal participating fee is required.

If you want to test yourself on the Army Physical Fitness Test, please click here.

Note: I’ve been a consistent Gold Medal Physical Fitness Medal/Badge Awardee (100% rating) for the past 10 years.

Lydiard’s Training For Marathon # 2

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

Excerpts from Arthur Lydiard’s Athletic Training by Arthur Lydiard; A Guide to the Brooks/American Track & Field; & Lydiard Running Lecture Tour in 1999. 

The Actual Schedule

Please note that it is wise to run supplementary miles at an easy pace, as many as you can, in addition to the schedules presented here. This will help you maintain good general condition and allow you to recover from training sessions more easily. Even 15 minutes is of value.Training should be done over all types of surfaces and trial runs over courses similar to that to be raced over. Training should also be applied in volume according to age and condition.Regular running on hills will help you in developing and maintaining your speed. Try to fit in some hill springing, uphill running or bounding with a driving action, and some steep hill or step running whenever you can, but don’t overdo it.

The schedules are only for guidance. They give a balanced method of training for a specific event, but think of them as a flexible guideline, allowing for age and general conditioning. Study your reactions to the training from day to day and if you feel stale or suffer from any soreness, allow time for recovery.Never do speed training when your muscles are sore or you are feeling tired. Just jog easily, regardless of what is on the schedule for that days training. You can never harm yourself by jogging and it will usually help to overcome the soreness or tiredness. 

Fast training can lead to injury and will certainly only make you more tired.Don’t race your training, except when full efforts are called for on the schedule Run strongly and easily ineffort, always keeping something in reserve. As you feel improvement, gradually increase your training tempo, but never use t Continue reading “Lydiard’s Training For Marathon # 2” →

“1,000-Kilometer” Club

On By kingofpotsIn Jogging, Running16 Comments

When I was a student-officer in the Infantry School, Fort Benning, Georgia, USA from Oct 1983 to May 1984, I came across a “500-Mile” Club. Everybody was free to join the club. All you had to do was to follow the rules and regulations/instructions. Every member should be able to run 500 miles by logging on a chart where your name is printed. There were designated routes where the correct distance was measured in miles. “Honor System” was involved in registering the number of miles a member ran for a day.

After the EDSA Revolt in 1986, I was assigned in the Philippine Military Academy as its Intelligence Officer. In order to promote physical fitness to my officers and men who were engaged in smoking, gambling and drinking liquor in their free time, I introduced the “1,000-Kilometer” Club where everybody should be able to run the said distance with corresponding prize/s every time a person finished an increment of 100 kilometers. It was a successful running program that made us a strong running team in road races in the late ’80s.

The prize ranges from athletic socks, headbands, baseball/runner’s caps, running shorts, singlets, T-shirts, sports attire, free tickets to a movie, free food/dinner/lunch, and the ultimate prize for running the target/goal of 1,000K was a brand-new running shoes. Aside from being a strong running team, my “boys” became more healthy, fit, family-centered, and never tempted to smoke, gamble, and drink intoxicating liquor again.

When I visited PMA last month, one of my “boys” who is retired already, reminded me of this running program when he told me that we were running from Baguio City to San Fabian, Pangasinan via Marcos Road and from Bauang, La Union to Baguio City via Naguilian Road on different occassions as part of our “1,000K” Club.

Starting last Saturday, 01 March 2008, I’ve started my membership with my own “1,000K” Club! 

D-4 Day: DND-AFP Gintong Pangarap Half-Marathon

On By kingofpotsIn Half-Marathon, Jogging, Races, Running12 Comments

05 March 2008

As of this date, there are already 700 registered runners from the AFP’s Major Services who will participate in the Half-Marathon and 5K run. On the civilian side, there are already 351 registered runners, of which 180 of them will be running the half-marathon and the rest will be running the 5K race. My staff & organizers expect to have at least a total of 1,200 runners with almost 300-400 runners participating the Half-Marathon distance.

It is unfortunate that this Sunday’s Half-Marathon race will be held on the same day with Senator Pia Cayetano’s “Pinay In Action Race” at The Fort and we expect that most of the civilian women runners will be absent in our Half-Marathon & 5K race.

The DND-AFP Gintong Pangarap Half-Marathon race will start at exactly 5:30 AM on Sunday at the Grandstand of the Villamor Air Base and the route goes all the way to the Philipine Public Safety College (near the International School), passing along Lawton Avenue in Fort Bonifacio towards The Fort Complex and back to Villamor Air Base.

I will be joining the runners in the Half-Marathon race. Hope to see you there!

Top 20 Female: 2008 Los Angeles Marathon

On By kingofpotsIn Jogging, Marathon Race, Marathon Race Results, RunningLeave a comment

F7 Tatiana Aryasova     RUS 28 F 02:29:09 02:29:09 14 1
F50 Yuliya Gromova New York   RUS 33 F 02:34:12 02:34:12 18 2
F3 Jacqueline Nytipei     KEN 24 F 02:37:47 02:37:47 23 3
F12 Albina Gallyamova     RUS 24 F 02:37:50 02:37:50 24 4
F8 Mary Ptikany     KEN 30 F 02:40:12 02:40:12 27 5
F4 Claudia Camargo     ARG 36 F 02:45:17 02:45:17 34 6
F25 Jennifer De Rego     USA 29 F 02:46:24 02:46:24 36 7
F11 Tatiana Titova     RUS 42 F 02:51:32 02:51:32 50 8
12304 Katie Layman Martinez CA   25 F 02:53:44 02:55:02 59 9
24270 Tereso Yanez Los Angeles CA   40 F 02:59:13 02:59:54 89 11
F27 Dina Cruz     GTM 34 F 03:00:04 03:00:04 95 12
23802 Jenn Shelton Bend OR   24 F 03:00:34 03:00:34 96 13
14742 Bari Ramberg Beverly Hills CA   41 F 03:00:49 03:01:05 99 14
23825 Angie Radosevich Eugene OR   32 F 03:03:57 03:04:08 117 15
11041 Corinne Roberts San Francisco CA   22 F 03:07:59 03:09:25 141 16
8245 Teresa Rider Boulder CO   49 F 03:08:27 03:08:34 149 17
561 Linda Rosenthal La Canada CA   42 F 03:10:08 03:10:42 162 18
824 Rossana Robinson Westlake Village CA   45 F 03:10:42 03:10:54 173 19
17869 Jennifer Balentine Lake Tapps WA   33 F 03:12:10 03:12:23 187 20

The LA Marathon organizers introduced the “women challenge format” where the elite women runners were released 20 minutes ahead of the elite men runners and the rest of the runners/particpants. Tatiana Aryasova won a “bonus” prize of $ 100,000 for winning the said race format as nobody from the elite men runners had overtaken her up to the finish line. Tatiana Aryasova from Russia also received $ 20,000 and a brand-new Honda Car as her prize as the Lady Champion.

It should be noted that out of the 19 (there is no # 10 on the list) top female runners, 7 are within the age category of 20-29 years old; 6 are within the 30-39 years old category; and 6 are within the 40-49 years old.

Lydiard’s Training For Marathon # 1

On By kingofpotsIn Jogging, Runners' Training, Running1 Comment

How to set up a training schedule

1.  Count back from the first important race date.

2.  Allow a week to ten days for Freshen-up.

3.  Allow six weeks (including freshen-up) for Co-ordination training.

4.  Allow four weeks for Anaerobic Development.

5.  Allow four weeks for Hill Resistance Training.

6.  Conditioning training is time left, hopefully 10~12 weeks.

7.  Marathon Conditioning Period (10~12 weeks or as long as possible): 

           A) Conditioning starts with only aerobic running (flat and hills). 

            B) Then include a day of easy fartlek and strong runs over 5 and 10k.

8.  Hill Resistance Period (4 weeks): 

                Hill training two or three days a week.  

               One day a long aerobic run.

               Other days for leg-speed or easy running.

9.  Track Training Period (10 weeks): 

           A) First 4 weeks: Anaerobic Development Training:  

               Anaerobic training (i.e.: repetitions, fartlek, etc.) two or three days weekly.  

              One day a long aerobic run.  

              Other days for sprint training or easy running. 

           B) Last 4.5 ~ 5 weeks: Co-ordination Training: 

                Sharpners, development races (under- and over-distances), fast relaxed runs. 

           C) Freshen-up: 1 week to 10 days.

10. Continuation of racing (Race Week / Non-Race Week) 

Note: For the details and understanding of the Lydiard’s Method of Training for a Marathon or Lesser Distance Races, please read this.

49:37 Minutes @ 2008 Condura 10K Run

On By kingofpotsIn Jogging, Running5 Comments

02 March 2008

Having a running workout yesterday morning with a distance of 10 kilometers gave me the confidence to run for the 2008 Condura (Race for Tubbataha Reefs) 10K Run early this morning. I was thinking of this run as part of my training for another marathon in the future. And I started also making some research on the Lydiard’s Training Method for my preparation in future races, hoping that I could come up with a training schedule that matches to my age and capabilities. (Note: I’ll posting some of the excerpts of the Lydiard training in my future posts).

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I received my race packet two days before the race and I was impressed on the contents–a Finisher’s T-shirt, my race number from Runner’s World Mag, flyer on the importance of saving the Tubbataha Reefs in Palawan, and most of all, a detailed instructions and rules of the road before, during, and after the race. My P 300.00 is really worth for this kind of race which is well-prepared and well-planned!

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After checking-in at the starting line area, I had a chance to talk to “Totoy” of  Happy Feet Runners Club and told me that he is a regular visitor of my blog and mentioned to me that one of the organizers of the 2008 Pasig River Marathon liked what I posted regarding my critique on the conduct of the Marathon Race.  I saw some runners of Gold’s Gym who just participated in the Hongkong’s Standard Chartered Bank 42K Marathon Race two Sundays ago.

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I did not stay infront to compete with the elite runners but I was in this area immediately infront of the stage which is on my right. After a long absence of running road races, I could hardly recognize Mr Rudy Biscocho, the race organizer, from the familiar face that I know when I was running in the 80’s. I regard Mr Biscocho as the number # 1 race organizer of running event in the country today.

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The race started on time at 6:00 AM but before the 10K race started, there was a briefing on the course of the race, singing of the Pambansang Awit/Lupang Hinirang and a speech of one of the young Concepcions telling the audience and participants on the overall goal/objective of the race. The head of the organization/outfit that is implementing the preservation of Tubbataha Reefs also delivered a word of thanks for supporting the said running event.

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And the starting gun was fired and off we go! The 10K runners were released first and after five minutes, the lesser distance races–5K & 3K runs, were released but with a different routes from the 10K runners. The 10K runners took the road that goes south going to S & R  and then left towards the Kalayaan Fly-Over. All the runners enjoyed running the roads because there were no vehicles plying along the road! After going down from the Kalayaan Fly-over, we were already running the Gil Puyat Avenue. The turn-around was located near the Zuellig Building. There were kilometer markings in every kilometer along the way. There were also enough water in bottles given by the volunteers in water-aid stations. Except for the approaches of the Kalayaan Fly-over on The Fort area side and Gil Puyat Ave., the course is relatively flat.

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My running form, 600 meters from the finish line!

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My last 200 meters from the finish line!

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That’s my happy face and victory pose for being able to break 50 minutes for the 2008 Condura Run 10K Race! 

The following data were taken from my GF 305 after the race: 

Finish Time—49:37 minutes             Average Pace—5:03 mins/km

Average Speed—11.9 km/hr             Maximum Speed—18.2 km/hr

Average HR—171 bpm                       Maximum HR—179 bpm

Total Ascent—440 meters                Total Descent—446 meters

Total Calories—728 cal

Congratulations to all the Runners and Finishers of the 2008 Condura “Race For Tubbataha” Run!

Hope to see you again in next Sunday’s 7th DND-AFP Gintong Pangarap Half-Marathon!

Back To Running…Again!

On By kingofpotsIn Jogging, RunningLeave a comment

01 March 2008

After five days of complete rest since running the 42K 2008 Pasig River Marathon last Sunday, I am back to running…again! I mean, serious running! Being the first day of the month, I decided to have my slow run at the Libingan ng mga Bayani-Bayani Road-Heritage Park Loop in order to bring back my leg muscles to running.

After my stretching exercise, I started my slow jog from my quarters going to the Libingan ng mga Bayani. I tried to be relaxed in my running form and just took slow strides with an average pace of 6:45 minutes per kilometer, however, after running two kilometers, I increased the pace to 6:00 minutes per kilometer. On my way out of the Libingan ng mga Bayani and towards the Heritage Park (downhill), I was already running a pace of 5:45 minutes per kilometer. From the C-5 Highway, I went back to the Libingan ng mga Bayani and had one more round inside with an even pace of 5:43 minutes per kilometer, completing a distance of 10 kilometers (6.2 miles) for my running workout.

I was using for the first time my newly-bought (a month ago) ASICS Gel-1120 which I intend to use in my next road race tomorrow.

The following data were taken from my GF 305:

Total Distance—10 kilometers            Total Time—57:24 minutes

Average Pace—5:44 mins/km            Average Speed—10.5 km/hr

Average HR—156 bpm                         Maximum HR—168 bpm

Calories—733

It was a very relaxed and comfortable running workout just to bring back myself to serious running.

I am ready to join in tomorrow’s 2008 Condura Run 10K Race.

Top 20 Men: 2008 Pasig River Marathon

On By kingofpotsIn Marathon Race, Marathon Race Results, RunningLeave a comment

           Name                                        Time

1.   Kiprotich Birgen Geoffry           2:20:12  

2.   Eduardo Buenavista                   2:25:33

3.   Robert Kosgei                             2:29:06

4.   Allan Ballester                            2:31:05

5.   Bernardo Desamito, Jr.            2:32:41

6.   Juniel Languido                         2:32:52

7.   Cresenciano Sabal                     2:33:34

8.   Julius Kimuge                            2:35:44

9.   Rogelio Sarmiento                    2:38:56

10. Rolando Piamonte                   2:43:08

11. Raul Lamprea                          2:43:39

12. Ruben Samuya                        2:44:36

13. Jessie Ano                                2:44:57

14. Angelo Sibayan                       2:45:27

15. Rodolfo Tacadino                   2:45:36

16. Joel Bengtay                          2:46:00

17. Ramie Lacson                        2:46:30

18. Rabin Dalog                           2:46:51

19. Jerry Lindawan                    2:46:54

20. Marson Tarcelo                   2:47:08