Tag: Running

Tempo Run (Sep 08-1) & Gym Workout

On By kingofpotsIn Insights, Jogging, Runners' Training, Running2 Comments

5:42 PM 03 September 2008 (1st Tempo Run For The Month)

I did a tempo run around the streets in the neighborhood where one loop of my pre-designated course has a distance of 2.73 kilometers. I did the 1st loop at an easy pace, averaging at 6:23 minutes per kilometer with a lap time of 17:28 minutes. For the 2nd and 3rd loop, I increased my pace with an average of 5:21 minutes per kilometer with a finish time of 29:24 minutes. I reduced my pace on the 4th & last loop with an average of 6:02 minutes per kilometer, finishing in 16:30 minutes. I ended my running workout with an additional 410 meters with a fast average pace of 4:48 minutes per kilometer.

I was able to run a total timed distance of 10.94 kilometers with a total time of 1:03:22 hours.

At 7:45 PM, my son and I went to Gold’s Gym for a 1 1/2-hour workout. I did core-strengthening exercises using the different abs and back muscle machines inside the gym. I was not able to count how many sets of 100 repetitions of abs exercises and back muscle extension exercises I did during the duration of our stay in the gym. I did some leg strengthening exercises for the knees and hamstrings with the Zero Machines before ending my workout.

Variations Of Marathon Long Runs

On By kingofpotsIn Insights, Jogging, Marathon Race, Practice Runs, Runners' Training, Running4 Comments

In the October 2008 issue of The Running Times Magazine (page 18), an article was written by Greg Mcmillan presenting to the readers the variations of specialized long runs a runner has to incorporate in his/her marathon training. A runner can adopt one variation or combine all the variations to come up with with a faster time in finishing a marathon. The following are the variations of your long runs:

1) LONG AND STEADY—This is the Arthur Lydiard’s method of a long, steady run. Lydiard recommends running for 2-3 1/2 hours at an easy and steady pace (over a hilly route) or for a distance up to 20 to 26 miles in order for the mind and body to develop the endurance needed to withstand your running workouts to pursue your marathon training plan. Continue reading “Variations Of Marathon Long Runs” →

Mt Wilson’s Trail Hike & Run

On By kingofpotsIn Insights, Jogging, Pictures, Running, Trail Running5 Comments

10:20 AM 01 September 2008 at the Mt Wilson’s Trail

Being the US Labor Day on this day and “no-work” day, my son just thought of asking me if I want to go on trail hiking at The San Gabriel Mountains of Los Angeles. I said, “Yes” and we were out of the house at 9:45 AM with our trail running kit, energy bars & GUs, and our respective Camelbaks.

We took the I-210 and went to the direction of Pasadena, exited at Baldwin Street and went North towards the town of Sierra Made, California. We parked our car at Mira Monte Street fronting the Mt Wilson Trail Park.

At exactly 10:20 AM, we started our trail hike at an asphalted road that exits from Mira Monte Street and to a narrow dirt trail road towards the peak of Mt Wilson with the general direction going North. As we entered the dirt trail, we started to meet hikers who were just going down from the trail. The trail starts at an elevation of 970 feet and the peak of the mountain reaches to an altitude of 5,650 feet. The altitude of the mountain is higher than the altitude of PMA in Fort Del Pilar, Baguio City which is 5,000 ft. Continue reading “Mt Wilson’s Trail Hike & Run” →

Motivation On Running

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

The following excerpt was taken from the book, 50/50: Secrets I Learned Running 50 Marathons in 50 Days–and How You Too Can Achieve Super Endurance! by Dean Karnazes on page 156:

“The key to keeping your passion for running strong over the long haul is to ensure that it remains a journey and never becomes a routine. Lots of runners, myself included, use running to test and redefine various physical and mental limits, which brings endless fulfillment. Others pursue intellectual development through running, learning ever more about the art and science of effective running, how nutrition affects performance, and so forth. The possibilities are endless. The only wrong to move is to miss out on all of them and make running something it’s not: boring. Because the simple act of putting one foot infront of the other and moving forward at an accelerated rate can be one of life’s greatest–and simplest–pleasures”

BR’s Recipe: Tofu With Bok Choy

On By kingofpotsIn Pictures, Running2 Comments

Ingredients:

Cooking Oil                          Soy Sauce

Garlic                                    Tofu (Cut in Bite pieces)

Onions                                  Bok Choy (Small Pechay)

Oyster Sauce                         Green Onions

Instructions:

1. Heat up Wok with Cooking Oil

2. Place garlic and cook until brown

3. Cook Onions

4. Place and Mix Tofu with Garlic & Onions & Green Onions Continue reading “BR’s Recipe: Tofu With Bok Choy” →

Birthday Run

On By kingofpotsIn Jogging, Runners' Training, Running2 Comments

11:00 AM 31 August 2008 at Silverlake Water Reservoir

My son, John, invited me for a noon run to celebrate his birthday on this day. So, we went to the Silverlake Water Reservoir and did a 10K run at noontime with temperature in the mid-90s.

One round of the reservoir registered a distance of 3.5 kilometers in my GF 305. We did three (3) rounds and we had a very fast pace on our first and last rounds with 5:00-5:30-minute per km pace. It was an “inverted” tempo run!

Yes, Father and Son are both Crazy!!!

“Runabout” In Downtown, LA

On By kingofpotsIn Jogging, Pictures, Running5 Comments

1:08 PM 28 August 2008 at Downtown, Los Angeles

I had a two and half hours of “runabout” along the streets of Downtown, Los Angeles going to the different prominent buildings and structures, pausing in traffic lights to wait for the pedestrian lights to go and places where I pose to take my pictures. Basically, I was alternately running and jogging along the streets. Bringing only my TNF E-50 Hand-held Water Jug, Ipod Nano and Digital Camera, I was off in the house after lunch.

Running along Beverly Boulevard which turns out to be 1st Street towards Downtown was already a challenge with an uphill run of about 150 meters! Once at the peak, I was standing infront of the door of the Walt Disney Concert Hall along Grand Avenue and ran downhill towards Figueroa Boulevard. I spent some of my time running in the different streets near and surrounding the City Hall before going back again to Figueroa Blvd. Continue reading ““Runabout” In Downtown, LA” →

My (New) Newton Shoes

On By kingofpotsIn Pictures, Running, Running Shoes7 Comments

For finishing my first ultramarathon race (50K), I ordered my new Newton Running Shoes as my reward and it arrived after 6 days.

Instead of buying the new NIKE Lunar Trainer Shoes, I chose this!

We’ll see what this “Lamborghini” would do to my running…

“100K Challenge”

On By kingofpotsIn Jogging, Runners' Training, Running9 Comments

Do you want to take the “100K Challenge”?

This will test if you are ready for your tempo runs, speed runs on the oval track, hill workouts, and long steady runs (with “surges” along the way or fast pace at the last 10 kilometers of your long run or long runs at race pace). If you successfully pass this challenge without any injuries, it means that you have developed the endurance and strong leg muscles necessary for a marathon with the end result of attaining your desired finish time.

You can do this with your treadmill machine or along the paved road which is relatively flat. Do the scheduled runs as instructed so that you can recover in between morning and afternoon/evening workouts. You should do the challenge from Monday to Thursday so that you can rest and recover for the rest of the week.

Monday—5K (AM) + 10K (PM) = 15K

Tuesday—10K (AM) + 15K (PM) = 25K

Wednesday—15K (AM) + 20K (PM) = 35K

Thursday—25K

Total = 100K

All Runs should be at moderate (10% less your race pace) or near your Race Pace. Make a log/journal of this challenge and you should be able to get your average pace per kilometer after running 100K.

If you think you are not ready, then don’t do it. But if you want to try, go for it!

Good luck!

“Know “Why” You Are Doing…

On By kingofpotsIn Insights, Running2 Comments

WHAT You Are Doing!” This is the “bottomline” statement in all the writings and speeches of the famous Arthur Lydiard on Distance Running.

If you have a training schedule or running program being followed (strictly) and given to you by your coach or you are just following a training schedule you got from Runner’s World Magazine’s Smart Coach/other magazines and running books, you should be able to know the reason “why” you are doing your long steady runs, tempo runs, speed “track” runs, hill workouts, and related running drills within a certain period or phase of your training towards your race day.

If your “coach” can give you the answers of “why” you are doing such in your running workouts and if you think you know the answer (if you are coaching yourself), then, most likely you will be able to attain your desired goal on race day.

Good luck!