Saturday LSD Run


I woke up at 5:30 AM and prepared myself for my long slow distance run for this week. After my 15-20 minutes of stretching, I was on the road, running along the 2-mile route I’ve measured inside the camp. This route is considered as hill workout due to the terrain in my area.

The following are my registered times every round of the 2-mile route:

                  2 miles——  19:32 mins

                  4 miles——  38:38 mins; 19:06 mins/round

                  6 miles——  58:06 mins; 19:28 mins/round

                  8 miles——1:17:13 hours; 19:07 mins/round

                10 miles——1:36:14 hours; 19:01 mins/round

                12 miles——1:55:42 hours; 19:28 mins/round

                14 miles——2:17:50 hours; 22:08 mins/round

                16 miles——2:42:37 hours; 24:47 mins/round

I finished my run with a 500-meter cool down jog. It was almost 9:00 AM. I took a longer time for my stretching exercises after the run. I felt pain on my right ankle before the 14-mile mark as my shoes and socks were soaked with my own sweat and rain. My wet New Balance 716 shoes became tighter to my feet as my right big toe nail started rubbing to the top-front edge of my shoes. I don’t want to have a “dead” toe nail as I had never experienced one before.

The pain on my right ankle and the rubbing toe nail made my run slower before completing my 7th round and ultimately, made my last round as my slowest run for the course. That gave me the signal to slowly end the running workout for the day. Besides, I was already hungry!

The intermittent rainshowers in the morning in Jamindan were very refreshing to my body.

It was a nice and refreshing Saturday Long Slow Distance run. 

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Griffith Park, Los Angeles


I had fond memories with this Recreational Park just outside the city limits of Downtown Los Angeles. This is the place where I bring my family/kids to play, walk, run, bike and picnic when my kids were still in the elementary grades and secondary school. This is still the place where we have our practice runs during my visits with my family.

I have trekked and jogged to almost all the streets, roads and trails of this popular and the biggest municipal park in the United States which is located in a an urban area, almost at the center of Los Angeles City District.

I usually park my cark near the Merry-Go-Round area or at the Maintenance Area of the Golf Course (Harding/Wilson) and start my practice runs from there. I pass through the LA Zoo-Gene Autrey National Center-Southern Railroad Station up to the mountains and following the road that goes to the Loz Feliz Boulevard entrance of the park.

More challenging dirt trails branch out  from the road/street that leads to the Griffith Observatory. These trails lead to the peak of the mountain where the Hollywood sign is located. This is where you could see the vast area that occupies the Los Angeles City District and its neigboring cities.

 Lots of running activities/road races and biking are done in this park, too! One of the most popular road race events done inside the park is the St. John’s Health Center Jimmy Stewart Relay Marathon which is usually done a month (4th Sunday of April) after the Los Angeles Marathon.

Whenever you are in Los Angeles area, it is a must to visit this recreational park as it offers a lot of attractions and memorable places to see.

Thursday Run


It was raining for the past days in the mountains of Jamindan. However, when the sky cleared at 11:00 AM of Thursday, I decided to have a brief run along the 2-mile route inside the camp.

After stretching for 15 minutes, I started my first 2-mile run. I was surprised to see my watch registering 16:50 minutes for the course.

My second round registered 33:16 minutes, which means that my second round split time was 16:26 minutes. I was running my second round faster that my first one by 24 seconds.

It was not my intention to do my tempo run on this day but wanted to do my usual average pace run of 9:00-9:30-minute per mile. For the third round, I started to slow down my pace and finished it in 18:19 minutes.

I made a cool down run for another 300 meters. I finished my run with a total distance of 6.3 miles or 10 kilometers with a time of 53:35 minutes. I did not forget to do my stretching after the run which was longer than my pre-run routine.

It was a nice run that ended at noon time.

Training Journal (02-08 Dec 2007)


02 Dec 2007 (Sunday)—27th RUNNEX 10K Executive Classic Race @ UP Diliman Compound; Time: 52:07 minutes; Average Pace: 8:23 minutes per mile/5:12 minutes per kilometer. Total Distance: 1oK/6.2 miles. (Comment: Improved 10K PR best time by 3:24 minutes)

03 Dec 2007 (Monday)—Rest/No Runs; Raining in Jamindan

04 Dec 2007 (Tuesday)—Rest/No Runs; Still raining in Jamindan

05 Dec 2007 (Wednesday)—2K run @ 6:30 minutes per km pace; 15-minute stationary cycling at 65-70 rpm; workout at my quarters’ mini-gym using free weights; 3 X 20 Biceps Curl (20 lbs); 3 X 10 Bench Press (50 lbs); 3 X 20 Heel Raises (30 lbs); 3 X 10 Dumbbell Flyes (20 lbs); 3 X 20 Knee Bends w/ 20 lbs weight; 3 X 20 Inclined Sit-ups; and 15-minute stretching before and after run/workout. Total Time for Run & Cycling: 28 minutes; Total Distance: 5K or 3 Miles (Comment: Started to rain after running one kilometer)

06 Dec 2007 (Thursday)—3 X 2-mile route; 1st rep @ 16:50 minutes (8:25 mins/mile); 2nd rep @ 16:26 minutes (8:13 mins/mile); and 3rd rep @ 18:19 minutes (9:09.5 mins/mile); 300-meter cool down run. Total Time: 53:35 minutes; Total Distance: 6.3 miles or 10 kilometers.

07 Dec 2007 (Friday)—No Runs/Rest; Body Massage

08 Dec 2007 (Saturday)—LSD Run along the 2-mile route inside camp; 8 X 2-mile with an average pace of 10:10 minutes per mile or 6:15 minutes per kilometer; Total Time: 2:42:37 hours; Total Distance: 16 miles or 25.6 kilometers.

Fukuoka Marathon


I am always fascinated with this Marathon Race in Japan during the 80’s where Toshihiko Seko won this race from 1978 to 1980 and winning his last championship in 1983. Frank Shorter of USA had won this event for four (4) consecutive years in 1971 to 1974. My other running “idols” who won this race were Bill Rodgers of USA in 1977 and Rob de Castella of Australia who won in 1981. Shorter and Seko are still the only runners who won the event for four times.I consider this marathon event as the race among the “elite marathoners” of the world because of the prestige it brought during the 70’s and early 80’s. This is where the Marathon record time was always broken.Invitation to this race had never exceeded to 700 runners, all male runners.I am posting this article about Fukuoka Marathon for the younger runners and “soon to be” marathoners. This is also my way of remembering my “running idols” of the past—Seko, Shorter, Rodgers, and de Castella.

This is a preview  written by Sharon Ekstram: 

The Fukuoka International Open Marathon Championship will celebrate its sixty-first running on December 2, 2007 and will, as usual, set the stage for some incredible distance running. Notable for 2007 will be the debut marathon performance by Half-Marathon world record holder Sammy Wanjiru who will be competing against an international roster of elite marathoners as well as most of the top Japanese marathoners who will be attempting to qualify for the Japanese Olympic Team in this first race in Japan’s Olympic selection process.

History of Fukouka Marathon
The Fukuoka Marathon is an all-male invitational race with a long, history that dates back to shortly after World War II. Originally called the Asahi Marathon, the first marathon was held in Kumomoto, hometown of Shizo Kanaguri, the godfather of marathon running in Japan and one of the first athletes to represent Japan, running in the 1912 Olympics.

During the early years, this race was held at several different locations, but as the race had the same name and sponsorship, it was considered the same marathon. Th event found its permanent home in Fukuoka in 1963 when it was run on the proposed 1964 Tokyo Olympics course. In 1966, the race became the Fukuoka International Marathon Championships and was sanctioned by the International Association of Athletics Federations (IAAF) and organizers adopted the concept of a year-end event which would invite the winners of all the major marathons around the world to crown the best marathon runner of the year.

Olympian Frank Shorter, who was the four-time winner of the Fukuoka Marathon (1971-1974), had this to say about the race: “Before the big city marathons (pre 1978) Fukuoka was viewed by all the athletes as the de facto World Championships because it was the only race where the iron curtain countries would participate between Olympic Games. It fell off in prestige in the 80’s and is now starting to come back. It’s flat and fast and you are pampered. You get the feeling all they want you to do is run your best.”

In many years, Fukuoka’s elite roster outshone the Olympic Marathon field. Two world records were set at Fukuoka: Derek Clayton set the record of 2:09:36 in 1967 and became the first marathoner to break 2:10 and Rob de Castella set the world record of 2:08:18 in 1981. As another indication of its speed, Fukuoka has seen sub 2:10 winning times in each of the past 10 years.

The 2007 Elite Runners
Headlining the race at the young age of 21 is Sammy Wanjiru (KEN) who holds the two fastest times in the Half Marathon Distance (world record of 58:33 at the 2007 Den Haag Half Marathon). Returning from a hamstring injury incurred at the IAAF World Road Running Championships in October 2007, Wanjiru will debut in the marathon distance and, as he has told the media, he intends to win in a 2:06. Wanjiru also has his sights on the 2008 London Marathon which is one of the two races designated by the Kenyan Federation for Kenyan Olympic team qualification. Wanjiru may also be at an advantage to other members of the elite field, as Fukuoka is home turf for Wanjiru who spends part of the year training in Japan under Barcelona Olympic silver medalist Koichi Morishita. 
 

Japanese runners do not generally travel to the USA or Europe, so are less well-known to westerners, but they are held in high esteem in international running circles. Fukuoka will highlight the best of these, including: Toshinari Takaoka (37), the Japanese National Record Holder with a 2:06:16 best from the 2002 Chicago Marathon, winner of the 2005 Tokyo International Marathon, fourth at the 2006 World Championships in Helsinki; Atsushi Fujita (31), Course Record Holder with a 2:06:51 at the 2000 Fukuoka Marathon and winner of the 2007 Beppu-Oita Marathon; and Shigeru Aburaya (30)(pr-2:07:52 2001 Lake Biwa Marathon) who was 5th at the World Championships in 2001 and 2003 and 5th place finisher at the 2004 Athens Olympic marathon.

Other elite athletes registered in the field include Haile Negussie (ETH, 28)(PR=2:08:16) winner of the 2005 Boston Marathon, Daniel Yego (KEN, 28)(pr=2:08:16), winner of the 2007 Rock N Roll Marathon, Alberto Chaico (POR, 34)(pr – 2:09:25) 8th at the 204 Athens Olympics and Mark Carroll (IRE, 35) a 5,000 meter specialist who has participated in three Olympics in the past, his 2002 New York City Marathon debut earned him a 6th place, but he would like to run the marathon at the Beijing Olympics. Ireland is using Fukuoka as a marathon qualifier for the 2008 Olympic Games.

Top 20 Female: 2nd City of Angels Half-Marathon (Los Angeles)


1    Cheryl Foody Aliso Viejo, CA 757   F-27 1:16:04 5:49 F 25-29/0   9 1:16:04 37:29

2    Kristen Van Rooyen Pasadena, CA 4568   F-38 1:24:54 6:29 F 35-39/1   45 1:25:00 41:12

3    Jennifer Overlock Burbank, CA 2723   F-32 1:25:36 6:32 F 30-34/1   53 1:25:42 41:12

4    Jody Wolk Encino, CA 723   F-32 1:26:48 6:38 F 30-34/2   62 1:26:51 40:04

5    Edith Martinez Brea, CA 99   F-40 1:27:20 6:40 F 40-44/1   72 1:27:23 40:57

6    Kathy Desmond Long Beach, CA 1387   F-40 1:29:51 6:52 F 40-44/2   104 1:30:07 43:41

7    Julie Sanchez Los Angeles, CA 4562   F-32 1:30:12 6:53 F 30-34/3   108 1:30:20 43:01

8    Veronica Garcia South Gate, CA 1627   F-34 1:30:35 6:55 F 30-34/4   111 1:30:38 43:37

9    Ashley Backman Encinitas, CA 877   F-29 1:31:09 6:58 F 25-29/1   120 1:31:12 43:36

10    Chole Anderson Los Angeles, CA 829   F-25 1:31:12 6:58 F 25-29/2   122 1:31:23 42:22

11    Linda Rosenthal La Canada, CA 3008   F-42 1:32:02 7:02 F 40-44/3   133 1:32:08 43:22

12    Andre Gonzalez Walnut, CA 1689   F-26 1:32:33 7:04 F 25-29/3   143 1:32:44 43:43

13    Cindy Demarco Newport Beach, CA 242   F-43 1:32:44 7:05 F 40-44/4   148 1:32:51 44:33

14    Berith Velasque San Fernando, CA 3986   F-52 1:33:08 7:07 F 50-54/1   150 1:34:03 44:34

15    Nance Tran Tarzana, CA 3367   F-38 1:33:15 7:07 F 35-39/2   155 1:35:23 46:10

16    Jennifer Turner Toluca Lake, CA 3396   F-33 1:33:31 7:08 F 30-34/5   158 1:33:41 44:31

17    Jennifer Harkins Los Angeles, CA 1802   F-32 1:33:34 7:09 F 30-34/6   160 1:33:38 43:31

18    Maria Ordaz Azusa, CA 2698   F-34 1:34:55 7:15 F 30-34/7   183 1:35:22 45:56

19    Alma Loya Los Angeles, CA 3742   F-36 1:35:41 7:18 F 35-39/3   197 1:35:52 44:46

20    Cindy Fierros Whittier, CA 1524   F-24 1:36:09 7:21 F 19-24/1   201 1:36:26 48:05

Top 20 Male: 2nd City of Angels Half-Marathon (Los Angeles)


1    Sergio Reyes Palmdale, CA 3767   M-26 1:06:58 5:07 M 25-29/0   1 1:06:58 32:22

2    Romualdo Sanchez Los Angeles, CA 100   M-36 1:06:59 5:07 M 35-39/1   2 1:07:01 32:28

3    Luis Ibarra Montebello, CA 1958   M-27 1:09:11 5:17 M 25-29/1   3 1:09:11 32:29

4    Danny Martinez Alhambra, CA 2375   M-45 1:13:16 5:36 M 45-49/1   4 1:13:18 34:30

5    Matthew Cook North Hollywood, CA 3705   M-30 1:14:21 5:41 M 30-34/1   5 1:14:24 36:16

6    Ariel Rodriguez Simi Valley, CA 4513   M-31 1:15:08 5:44 M 30-34/2   6 1:15:10 35:51

7    Daniel Arteaga Chino Hills, CA 858   M-45 1:15:39 5:47 M 45-49/2   7 1:15:42 35:52

8    Armand Crespo Pasadena, CA 220   M-41 1:15:57 5:48 M 40-44/1   8 1:16:01 36:06

9    Adrian Aguilar-Guillen West Covina, CA 3675   M-27 1:16:12 5:49 M 25-29/2   10 1:16:14 36:04

10    Edgar Contreras Los Angeles, CA 1256   M-34 1:16:52 5:52 M 30-34/3   11 1:16:52 36:45

11    Carlos Vizcarra Los Angeles, CA 3481   M-34 1:17:17 5:54 M 30-34/4   12 1:17:21  

12    Gregorio Crisanto Los Angeles, CA 1292   M-24 1:17:33 5:55 M 19-24/1   13 1:17:36 36:43

13    John Cherland Los Angeles, CA 1178   M-30 1:18:25 5:59 M 30-34/5   14 1:18:35 36:55

14    Alberto Albis Altadena, CA 4580   M-30 1:18:54 6:02 M 30-34/6   15 1:18:58 37:50

15    Juan Bustos Huntington Park, CA 1074   M-17 1:19:00 6:02 M 13-18/1   16 1:19:05 37:00

16    Clayton Bullock West Hollywood, CA 1064   M-41 1:19:11 6:03 M 40-44/2   17 1:19:22 37:57

17    Rigoberto Contreras Bell, CA 3909   M-30 1:19:37 6:05 M 30-34/7   18 1:19:40 38:36

18    Edwin Palencia Pacoima, CA 2743   M-34 1:19:44 6:05 M 30-34/8   19 1:19:48 38:22

19    Jose Jimenez Altadena, CA 1994   M-37 1:20:00 6:07 M 35-39/2   20 1:20:00 36:44

20    Jemerald Soon Cerritos, CA 3228   M-17 1:20:02 6:07 M 13-18/2   21 1:20:08 36:53

Insights & Plans


I watched two movies last week, “Hitman” and “The Kingdom”. These are good movies where I can personally relate. I have a better bald head shape than “Special Agent # 47” who speaks like the young Clint Eastwood in his “Spaghetti/Italian Cowboy Movies”, which were popular when I was still in college. “The Kingdom” reminds me of my personal experiences during one of the fiercest fights in Basilan in the early 2000’s where I nearly got killed.

I bought my new “New Balance” Running Shorts last Saturday, a day before the 10K RUNNEX, with 60% discount at the New Balance Store in Shangrila Mall. The shorts was the one I used in the said road race. It matches with my New Balance 902 shoes. Unfortunately, the singlet for the shorts was already “sold-out”. I later found out that the shorts is water-resistant!

The top winners in the 10K Runnex Run are executives who are 15-20 years younger than me. When I was in their ages, I was running 10K races in 40-45 minutes. The top ten runners’ time ranges from 41-47 minutes. How I wish I could bring back those times. But with the runner’s training that I had started for the past 4-5 weeks, I could still lower my PR best time for the 10K race below 50 minutes and finish the marathon below 4 hours. These are my running target goals: 47-49 minutes for the 10K & 3:45:00-3:55:00 for the marathon.

More training & homework to be done in Jamindan. I need to do more hill running workouts along the mountain trails and faster tempo runs along the concrete roads of Capiz. I need more strengthening exercises for my upper torso & leg muscles.

I need to train in Baguio City this Holiday/X’mas season for my altitude training. I hope to go back to the “colored trails”/mountain trails at the edges of Camp John Hay and find out if they are still there.

I am planning to run the 21K Subic Marathon on 20 January 2008.

The 7th DND-AFP “Gintong Pangarap” Half-Marathon Race on 17 February 2008 is being planned to be conducted. The race will be managed by the Philippine Air Force. Tentative route: Camp Villamor-The Fort-Kalayaan Overpass-Buendia & Back to Camp Villamor. This will be a nice long run race one week prior to the 2008 Pasig River Heritage Marathon. 

My posting on the 1st City of Angels Half-Marathon in Los Angeles which shows my picture with my daughter running the said race is becoming the Nr. 1 top post in my blog due to many “hits” for the past few days prior to the conduct of the 2nd City of Angels Half-Marathon. My daughter paid $ 50.00 for a CD where all my pictures were copied and stored. It was made by professionals, “Brightroom: Professional Event Photography”.

2nd City of Angels Half-Marathon (02 Dec 2007)


My daughter was not able to make it at the starting line due to lack of training/preparation. It could had been her second attendance to this race. Well, her race number was not stolen this time! Her designated race number is #2603 and it appears that her number is not significant or meaningful to be stolen.

My son, on the other hand, just sent me a SMS that he was able to join the said race. This is his first experience to run the said course. He was late for the firing gun at the starting line and he was the second to the last participant to pass through the starting line and the “electronic carpet” that activates his “running chip”. From the results taken from his “running chip”, he was late by 8:32 minutes! Anyway, I did not ask him why he arrived late at the starting line.

He finished the race in 1:54:31 with an average pace of 8:45 minutes per mile 0r 5:24 minutes per kilometer. His 10K time was 56:12 minutes with an average pace of 5:36 mins per kilometer or 9:03 mins per mile. He ran faster during the second-half of the race. He was #813 out of the 3,305 runners who finished the race.

If there was a chance that I could be with my son in this race, I could had made him run faster (for at least, 5-6 minutes) and never be late for the starting gun!

Don’t worry kids, I will be running with you on December 2008!!!

Wanjiru Wins 61st Fukuoka Marathon (2:06:39)


Kenya‘s Wanjiru wins Fukuoka Marathon

Sun Dec 2, 5:59 AM

TOKYO (AFP) – Samuel Wanjiru from Kenya ran his first full marathon at the Fukuoka international on Sunday, winning the event in record time. Wanjiru, 21, world record holder of the half marathon, finished the Fukuoka International Open Marathon Championship in two hours six minutes and 39 seconds, with Ethiopia‘s Deriba Merga second at two hours six minutes and 50 seconds.Originally from Kenya, Wanjiru has trained himself in Japan for six years and now is in his third year running at Toyota Motor Kyushu in the southwestern city of Fukuoka.“It feels very good,” Wanjiru said. “I was a bit nervous until about 30 kilometres (18.6 miles), but I felt the strength afterward.”Japan’s Atsushi Sato, Japan’s half marathon record holder, took third, finishing the race with a smile and an arm raised as he spearheaded his bid to win a ticket to the Beijing Olympics next year.The race was one of three marathons that the Japanese Association of Athletics Federations set aside as national trials to decide three Olympic berths for Japanese men.Merga, 27, and Sato closely marked Wanjiru until shortly after 33 kilometres. Wanjiru and Merga pulled away from Sato after the 35 kilometre marker.