Tag: Runners

Birthday Run

On By kingofpotsIn Jogging, Runners' Training, Running9 Comments

6:33 AM 16 May 2008 @ The Fort-Libingan ng mga Bayani-Heritage Park

I am officially retired from the active military service effective today, my 56th birthday and the first thing I have to do as a “civilian” is to have a long steady run for 20 kilometers as I had planned and announced during my farewell speech yesterday.

I started at 6:33 AM at the crossing of the road that leads to the Old Gate 1 of Fort Bonifacio and the road going to the International School. I took the 4th Global Cty/ ANTA 10K Run route but after running for about 14 kilometers, I started to walk infront of the stores along Bonfacio High Street on both sides. I dropped by the Starbucks to have a refill of my water jug for my Nathan Water Belt. After the brief brisk walk around, I started again to run towards the MC Home Depot, turn left towards Jollibee and was able to reach MacDonalds. From that point, I proceeded to Lawton Avenue, turn left at Bayani Road towards he Libingan ng mga Bayani.

As I approached the Gate of the Libingan mg mga Bayani, I had observed that there were police and men in barong tagalog and thought that there must had been a burial activity of a VIP. A Military Police of the Philippine Army met me before the Gate and told me that running is not allowed inside as the President/Her Excellency Gloria Macapagal-Arroyo will be expected to be inside the Cemetery in  few minutes.  No need to force the issue and plan to run inside the cemetery and made my turn-around as soon as possible. I proceeded towards the “Heritage Mile” and reached up to C-5 Road. At this point my GF 305 registered 20.01 kms.

It was already 8:40 AM and the sun’s heat was too hot and slowly jogged back towards Gate 3 of Fort Bonifacio until I reached my quarters. I had my post-stretching exercises before entering my quarters.

As a result of my Birthday run, I was drenched with my sweat down to my running shoes and I got “sunburned” again! 

 The following were the readings I got from my GF 305:

Distance—20.01 kilometers    Time—1:57:25 hours

Average Pace—5:52 mins/km          Average Speed—10.2 kms/hr

Maximum Speed—15.4 kms/hr       Total Calories—1,466 cal

Average HR—148 bpm                     Maximum HR—160 bpm

Cool-Down Run Distance—1.35 kms

Running Shoes—ASICS Gel-Kayano 13

It Is Done & I am Free!

On By kingofpotsIn Insights, Jogging, Running17 Comments

10:30 AM 15 May 2008 @ Jamindan & 7:00 PM @ Iloilo Airport

I woke up at 3:00 AM to prepare and board the only PAL flight to Roxas City from Manila for the day together with the General Officer who will replace me as the Commander of the 3rd Infantry Division of the Philippine Army and the Party of the Newly-Installed Commanding General of the Philippine Army. The plane left Manila at 5:30 AM and arrived in Roxas City as scheduled at 6:30 AM. After a brief breakfast and change to our Battle Dress Army Uniform, we were on our way to Camp Peralta in Jamindan, Capiz which one hour and 15 minutes ride from Roxas City.

After Arrival Honors for the Commanding General of the Philipine Army was given, we had a brief talk in my office where the Incoming Commander of the 3ID, PA, the Commanding General of the PA, and myself signed the result of the audit & inspection of the financial resources of the command made by the Internal Auditor of the Philippine Army. The result of the inspection showed that I am turning-over an amount of almost 1.7 Million Pesos to the Incoming Commander as part of the unspent financial resources of the Command up to the end of the 2nd Quarter of this year.

The turn-over of command ceremony started at 9:45 AM and it was finished at 10:30 AM. I was awarded the third highest award of the AFP for the accomplishments that my Command had done during my tenure as the Commander for one year and two months. In my farewell speech, I paid tribute and thanks to my commanders & soldiers who successfully dismantled two (2) Guerrilla Fronts and downgraded another two (2) Guerrilla Fronts of the CPP/NPA in the provinces of Cebu, Bohol, Aklan, and Negros Occidental during my stint as the Commander of the Division and the Command is on the right track and on schedule to finally clear all the remaining six (6) Guerrilla Fronts in Negros & Panay Islands before the mid-part of 2010. Noteworthy among the accomplishments is the cementing of a road that connects the Camp to the Provincial Road from Jamindan which was neglected for the past 21 years and the return of about 8 Million Pesos to the Finance Center of the Philippines which represents pay and allowances of “ghosts” or unfilled CAFGU quotas in my Area of Responsibility.

Before the ceremony/program ended the CG, PA gave me a memento of a replica & mini-statue of  a “Bald Lapu-lapu”, the symbol of a “warrior” in the Visayas (which looks like me!) and a Command Plaque. My Assistant Division Commander gave me a painting of our Grotto in the Camp with Mother Mary overlooking the whole camp. The Division Sargeant Major gave me a one-foot statue of “Bald Runner”. The Officers, Enlisted Men, and Civilian Employees gave me a framed blown-up picture of “Bald Runner” while running the Runnex@25 at the UP Campus with their signatures written on the borders of the picture. But what made me laughed and elated was a painting/charcoal caricature of myself while I was a cadet at the PMA with my head full of hairs and a Chuck Taylor/ELPO Rubber shoes and Bald Runner with my sunglasses, Nike Pro Running Kit & ASICS Running Shoes, running side by side! To all the members of “Team Spearhead Division”. thank you very much for all the gifts. I will treasure all these gifts!

Finally, before I left the Camp, I was given a full military departure honors with a 13-Gun Salute (for a Major General) and after the ceremony, I was given a mounted Gun/Cannon Shell that was fired first. After posing my last group picture with all the Officers and Men of the 3rd Infantry Division, I was already on my way to Iloilo City to board the last PAL flight back to Manila.

After 33 years and 3 months of military service with the Armed Forces of the Philippines and 4 years at the Philippine Military Academy, a total of 37 years & 3 months, I am going back to civilian life once again!

At last, I am done with my military service and I am already free!

Nalpasen!

Tomorrow, I will run 20 kilometers early in the morning to celebrate my 56th Birthday!

Tempo Run At The Fort

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

5:50 AM 13 May 2008 @ The Fort

I treated myself with a tempo run early this morning after getting the information from my son, John, that I am officially registered to run The San Franciso Marathon which will be held on 03 August 2008.

My goal for this marathon is to finish sub-4 hours. This is a tall order to accomplish but with proper preparation and training, I know I could make it.

After stretching, I started my run with a slow pace covering a distance of 6 kms at an average pace of 6:00 mins per kilometer. For the next 6 kilometers,  I increased my pace but the ascending part at the International School area slowed me for a few seconds from my avarage pace. I finished the tempo run for 6 kilometers  with an average pace of 5:15 minutes per kilometer. In my cool-down run, I ran another 8.5 kilometers with an average pace of 6:45 minutes per kilometer. In total, I was able to run 20.5 kilometers this morning.

I used the 4th Global City 10K route, however, I extended my distance by covering the US Cemetery Circle to Robinson’s Condo at Lawton Avenue and did at least 4 times around the BHS big loop. I finished my run at my quarters inside Fort Bonifacio.

Today’s weather was nice for a long run because the rising sun was covered with clouds. It even had some showers during my last 2 kilometers of my cool-down run. 

I Got My Confirmation

On By kingofpotsIn Jogging, Marathon Race, Races, Running18 Comments

This is my Birthday Gift from my Marathon Kids!

My son, John, just forwarded a confirmation notice/approval of my offcial entry to participate in the 2008 San Francisco Marathon (SFM) this coming 03 August 2008.

My race bib number is 8586. My son and daughter will be running with me in this marathon.

Back To The Gym

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

3:45 PM 12 May 2008

This afternoon, I finally decided to start my supplementary weight training at the gym. I concentrated my workout with my arms, shoulders, chest muscles, upper legs and abdominal muscles. I used light weights but with faster and higher number of repetitions.

After almost four months of not having workouts at the gym, I could feel that my muscles are shrinking and need to be toned again. My workout lasted for one hour and fifteen minutes and I was able to attain the exercises that I wanted to be done.

Before I ended my weight workout, I had my post stretching exercises for my arms, shoulders, body, and legs.

It was nice being back to the gym.

Lessons Learned: Runnex@25

On By kingofpotsIn Insights, Jogging, Races, Running7 Comments

1) Murphy’s Law—If you think you have prepared for everything as planned, there is always a time that things will somehow go wrong. I wasn’t able to use my Nathan Water Belt because there was something wrong with the strap. It was not a factory defect but I made some adjustments with the strap on my own and the slight adjustment I made needs to be fixed and I needed more time to do it. So, I decided not to use it and instead opted to carry with me a bottled water and “inserted” it on my back, tucked in with my running shorts during the road race.

My Samsung MP3 suddenly stopped and turned off by itself. I tried to put it on but it later stopped. I knew I had it fully charged the night before the race. I was glad I was still at the Starting Area when my MP3 was not working. I had to remove my MP3 and handed it over to my staff. Surprisingly, my MP3 does not have any problems when I am using it in my running workouts in Jamindan or in Manila.

2) With or Without Music?—I had observed that having a music played on my ears while running gave me the “boost” to make my pace faster. Without music on this race made my time a little slower from my target goal.

3) Rest & Recovery—At least 5-6 days before the race, I thought of decreasing my mileage for the week and try to rest and recover from the running workouts and road races I joined after finishing the Pasig River International Marathon last 24 February. I observed that the results of the rest & recovery/tapering period did not take effect during the day of the race but on the days after the Runnex@25 10K Run. On the week after this race, I was able to increase my mileage and ran easily without much effort.

4) Speed Runs—I need to have more “speed runs”/interval training on the oval track and force my body to its limits. But this is only attainable if I have already enough strength and endurance built from my foundation training.

5) Runner’s Fashion—The Nike Sports Pro Kit that I used was nice-looking and comfortable to the body. The “NIKE Air Zoom Explosion Road 2” running shoes that I wore was my first time to use it directly to a road race without any “break-in”. It was a light racer shoe which has some protruding studs on the midsole that forced me to run on my toes. I am highly recommending this shoes to the younger and faster runners.

Another LSD @ The Fort

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

6:26 AM 10 May 2008

*** I posted this story early Sunday morning but it got lost while WordPress was having its “Service Maintenance”.

It was Saturday and in my training and preparation for a road race, I usually do not run on the day before the day of the race. However, this day was an exception as I finally decided to take a long run in order to slowly increase my mileage for the week. I started my run at the vicinity of the old Gate 1 of Fort Bonifacio and took the road that leads to the International School and Market! Market!. From South of Market (SOMA), I proceeded to the US Cemetery Circle and made two rounds around it before going towards Lawton Avenue. I turned right at the newly-completed Robinson’s Condo and proceeded towards Essensa and then to Pacific Plaza. I passed by McDonalds and then to Jollibee-St Luke’s Hospital and took the road at the back of Price Smart and back to where I started. This is an extended 1st loop of the 4th Global City Run. I registered a distance of 7 kilometers at this point.

I did another loop which was the smaller loop of the 4th Global City Run and while I was to complete one round of the Bonifacio High Street (BHS) big loop, I met Bards aka Banana Running and Harry. At this point, my GF 305 registered 13.4 kilometers. We ran together for one round of the big loop and Bards asked if I joined the Active Fitness Fun Run which was held that morning. Later, we talked about building foundation/base in running to prevent injuries, Bards’ new Newton Running shoes, and incoming road races to join. When we were about to complete one round, somebody shouted/greeted me from a moving car along the road. It was Annalene (“Annalene’sStory”)! I was trying to recall her name and wanted to shout at her, too but I was distracted by the music I was hearing in my MP3 and the conversation I was having with Bards. Anyway, I just waved my hands to Annalene to acknowledge her greetings.

After running one big loop at BHS with Bards & Harry, they decided to call it a day and proceeded to the parking area. it was nice running while talking to Bards& Harry. I did another round along the big loop and decided to stop and visit the Active Fitness Expo Booths. I met Taki & friends inside the Expo and we talked about shoes, running kits, and “1,000 Km Club” and later we had some picture-taking. Taki & friends participated in the Active Fitness Fun Run.

From the Expo Booth, I resumed my running towards MC Home Depot and then turn left towards Jollibee and then left towards McDonalds/One McKinley. It was too hot already and just maintained my jogging along Lawton Avenue and later reached my quarters at Fort Bonifacio. The following data registered in my GF 305:

Distance—18.0 kms             Time—1:48:15 hours

Average Pace—6:10 mins/km      Average Speed—9.8 kms/hr

Maximum Speed—19 kms/hr      Total Calories—1,253 cal

Average HR—153 bpm                 Maximum HR—164 bpm

Total Ascent—905 meters           Total Descent—890 meters

Music—Bob Marley; Bon Jovi; Dave Matthews Band

Running Shoes—ASICS Gel-Kayano 13

Pictures @ 2nd Champion Run

On By kingofpotsIn Jogging, Pictures, Races, Running12 Comments

6:00 AM 11 May 2008 @ The Marikina Riverbanks

The following pictures were taken before and during the 2nd Champion Road Race (Run Along Marikina River):

Eric aka Passion Runner and Jo aka The Loony Runner with me few minutes before the start of the race.

After a very slow pace at the start, I was trying to regain the lost time where the road/path was wider by increasing my pace. This was the halfway point where I overtook some of the police trainees and other regular weekend runners.

I was wearing a Mizuno Running Kit which was very comfortable and light. The running shorts did not give me any problems with my groin and inner upper legs. I was using my old reliable ASICS Gel-Cumulus 8 as my running shoes.

This picture was taken 400 meters away from the Finish Line and I was increasing my pace and found out from my GF 305 that I was about to reach 11.0-kilometer mark. I finished the race in 57:05 minutes (Official time results at www.runrio.com). I was surprised about the distance as I was not able to hear the announcements from Coach Rio before the start of the race. I was busy doing my warm-up jogging at the rear area, far away from the Starting Area.

2nd Champion “Long & Narrow” Road Race

On By kingofpotsIn Insights, Jogging, Races, Running8 Comments

6:00 AM 11 May 2008 @ Marikina Riverbanks

I thought the 2nd Champion Run Along Marikina Road Race starts at the usual place where the Pasig River International Marathon started last February. My driver, together with a cyclist, had to ask the actual location of the starting area from a Security Guard at the Mall located at the Marikina Riverbank Shopping Center. With the cyclist ahead of us towards the starting are, my staff was able to reach the place at least 45 minutes before the start of the race.

While having my warm-up and slow jogging, I saw The Loony Runner and Passion Runner and we had a brief chat and later some picture-taking way back/rear from the starting area. We continued our stretching and slow jog/warm-up until I was already sweating profusely. Later on, we heard that it was 20 seconds before the starting time.

At exactly 6:00 AM, the race director, Coach Rio, made the countdown from 10 to 1 and shouted “Go” and the race started. It took me at least 10 seconds to finally cross the starting line as lots of runners from the PNP and other AFP units added to the usual weekend “road warriors” that I see during road races.

In my first 3 kilometers, my pace was very slow as the running crowd was still packed from shoulder to shoulder as the concrete road was too narrow! Aside form the road being narrow along the riverbank of Pasig River, other walkers and members of the populace would leisurely walk along with the runners and some also would walk counter with the direction of the race. This is compounded by weekend bikers and cyclists who compete with the limited space along the narrow cemented road. Some of the faster runners would run along the unpaved sides of the road just to be able to overtake other runners and find a space where they could maintain their pace. I saw Taki and running mate overtook me at the 2.5-Km mark using the unpaved sides of the road.

The runners were against the glare of the rising sun on the first 3 kilometers and I was glad I was already using my sunglasses. For the next 5 kilometers after we crossed to the other side of the river, the sun was already on our backs but as we crossed again the river to return to the other side of the river and ultimately to the finish line, the heat of the sun was already towards us. The Loony Runner overtook me at the 5-6 Km mark and he is making a lot of improvement as seen from his pace but I later saw him slowed down on the last few meters before the finish line. I guess, we were thinking the same that something was wrong with the 10 Km road race.

As I passed the 8-Km mark, I noticed that something was wrong and the elapsed time I am getting from GF 305 was 8 minutes from my finish time on last Sunday’s Runnex@25 10K Run. It appears that my pace was slower this time and I just thought that I just consider this race as my tempo run for the week. Once I crossed the river for the last 1 km, I noticed that my watch had registered more than the time I had last week. This is where I saw The Loony Runner way infront of me to have slowed down and maybe he was thinking that that the race is longer than the expected 10K run.

I tried to increase my pace and overtook some of the runners and the PNP guys as I approached the finish line. I could here Coach Rio announcing my arrival as the “Bald Runner” and shouts coming both sides of the finish line and chute. After I crossed the finish line and while walking along the chute, my GF 305 registered an unofficial time of 57:03 minutes (what?) and I was surprised to see that the distance registered was 11.0 kilometers!

As I walked back to my car, some of the runners would approach me and have their pictures taken with me! That is the prize I have to pay for being the Bald Runner! I saw Taki as I got nearer to my car and he was telling me that his GF registered 11.0K and it was a nice “long run” with those narrow path. He told me that he has new PR best time for a 11K Race! His friends were eating doughnuts and they offered me one but I declined. Maybe, next time I will accept the offer but make it two pieces, Taki!..hahaha!

As I saw the other runners approaching the Finish Line, I started clapping my hands and cheering them, shouting, “Looking Good, it’s your last 200 meters to the Finish Line..You Can Make It”. For those who were walking, I encouraged them to jog and said, “Keep on Jogging. The Finish Line is 200 meters away. You have to improve your finish time”. Actually, I was having my post-run stretching and letting my sweat drip from my running kit while clapping my hands and cheering the runners. I cheered  JunC, Lito, Passion Runner, RunMd, Hubert, the other Senior Runners and the Friends of BaldRunner! Congratulations, Guys!

Congratulations to all the Finishers and congratulations, too to Coach Rio! Excellent job!

It was a nice “long and narrow” run. I will post the pictures on this run next time.

Another Evening Run @ Jamindan

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

5:50 PM 08 May 2008

Once I arrived in Iloilo City after coming from Bacolod City after noontime, heavy rains poured over as I disembarked from the Weesam Fastcraft. After a brief lunch at the Army Transient Facility in Iloilo City, I decided to return to Jamindan after my “appointments” with the Governor of Iloilo and the President of the CBCP, Bishop Angel Lagdameo did not push through because of their inability to be in the area.

I was surprised that the crew and staff of the Weesam Fastcraft that travels from Iloilo to Bacolod and back recognized me and they smiled at me. They told me that they were the same guys/crew that were travelling along the Zamboanga City to Basilan and Zamboanga City to Pagadian City routes when I was the Task Force Commander in Zamboanga City in 2000-2001. It was nice renewing acquiantances with these hard-working crews of Weesam Fastcraft.

I arrived in Jamindan at 5:00 PM and the weather here was good and the sun was shining. There was no rains as compared to the weather situation in Iloilo City. After fixing my things and talking/giving instructions with my staff, I prepared for my running kit and I was on the the roads of my camp in Jamindan at 5:50 PM.

Sleeping and taking a nap during my trips from Bacolod to Iloilo and then for the 2 1/2-hour road trip from Iloilo City to Jamindan gave me time to rest & recover and had the strength to have another slow distance run around the camp before the end of the day.

This particular run was a slow one and really had my time looking around the camp and trying to absorb into my mind the views around as I pass every part of the road. Nine (9) days to go before retirement and I will be leaving this place where most of my running workouts were held since I revived my love in running. I will be missing this place after my retirement.

The following were the data that registered in my GF 305:

Distance—13.11 kms            Time—1:30:15 hours

Average Pace—6:52 mins/km       Average Speed—8.7 kms/hr

Maximum Speed—11.6 kms/hr    Total Calories—952 cal

Average HR—135 bpm                  Maximum HR—154 bpm

Total Ascent—481 meters           Total Descent—482 meters

Music—Led Zeppelin

Running Shoes—ASICS Gel-1120

After shower, dinner, and talking to my Chief of Staff, I had another session of “hard massage” with my legs. The massage was a nice one which was done by one of my soldiers and made me relaxed and sleepy. The massage was not free! I paid a “tip” to the soldier.

This day was a very long and tiring day. Tomorrow will be another rest & recovery day.