TRAINING LOG updated to-date from January 1, 2009

•March 6, 2009 • 4 Comments


Target above is 1,500 kms…
 
This should also be Tickered, I think…An upcoming BIG BIG Event.


My NEWTON’S PERFORMANCE:

072409 First Break-in Run: Easy Tempo 5kms
080709 Easy Run turned to a Speed RuN. 3.8kms
081109 Easy LSD 12kms.
081509 FIRST OFFICIAL NIGHT RACE: Kenny’s Open ‘09 Urbanite Run 15kms
082409 Tempo LSD. 15.55kms
082709 Slow and Easy 6kms
090609 FIRST OFFICIAL RAINY MORNING RACE: MILO San Pablo City, Laguna 21kms
091809 Easy Run 9.13 kms
093009 Negative Tempo 8.4 kms around BHS. 7 laps: 9:39/9:12/8:11/8:25/9:12/8:11/7:32
102909 Easy Recovery Run (blogged) 6.0 kms
110309 Easy Tempo 8.0 kms
110809 FIRST OFFICIAL FULL MARATHON: Philippine International Marathon 42.195 kms
111109 Easy Recovery Run 6.0 kms
111509 Easy Tempo 21 kms
111709 Tempo 3.6 kms
111809 Easy 6.0 kms
112509 Easy Tempo 6.0 kms

WHERE I CAME FROM

•March 30, 2009 • 3 Comments

POjie with my 21K Finisher's Medal

POjie with my 21-KMS Finisher's Medal

Listed here are the list of RUNs i have joined and finished. From 2008 to the Present.

26. 10KMS MEN’S HEALTH URBANATHLON 2009 11.22.09 (unofficial @ 01:14)
25. 21KMS TIMEX 11.15.09. Finished in 02:22:22. Pacer of Carol.
24. 42.195KMS Philippine Int’l Marathon. 11.08.09. Finished in 05:47 (unofficial)
23. 42.195KMS SUBIC Int’l Marathon. 10.24.09. Finished in 07:36 (unofficial) Pacer of Gab. Cross the Finish Line with Doc Roy. W/ MEDAL
22. 42.195KMS Quezon City Int’l Marathon. 10.18.09. Official Pacer. Finished in 06:31 (unofficial) W/ MEDAL
21. 21KMS Milo Eliminations 09.06.09 San Pablo City, Laguna. Finished in 2:16:30 PR!
20. 15KMS Kenny’s Urbanite Run 09 08.15.09. Finished in 1:35:21
19. 21KMS Globe RUN for HOME 07.19.09 unofficially finished in 2:44 (Pacer of Neil)
18. 42.195KMS 33rd Milo Marathon 07.05.09 finished AFTER 5 hours (cut-off) W/ MEDAL
17. 21KMS (turned 18.36 kms) BOTAK Baguio City Run 06.24.09
16. 15KMS Men’s Health All Terrain Trail Run 06.21.09 finished in 1:55:02 (official)
15. 15KMS @MIZUNO Infinity Run 06.07.09 finished in 1:33:03 (official)
14. 16KMS Earth RUN 05.31.09 finished with a NEW PR @ 1:33:25 (official)
13. 42.195KMS BOTAK PAA-BILISAN 05.10.09 W/ MEDAL. Pacer of Doc Roy.
12. 21KMS GREENFIELDS CITY RUN 04.19.09 finished @2:19:46 W/ MEDAL
11. 10KMS MEN’S HEALTH MIRACLE RUN finished in SUB 56 minutes
10. 21KMS CONDURA RUN 2009 03.22.09 finished @ 2:30:02 W/ MEDAL (group’s official pacer)
09. 10KMS RUN FOR THEIR LIVES 03.15.09 finished @ 0:56:48 W/ MEDAL
08. 15KMS RUNew 02.22.09 finished @ 1:41:52
07. 5KMS PSE BULL RUN 01.18.09. Pacer of Jovs.
06. 5KMS PMA CLASS 2001 FUN RUN 12.14.08
05. 16KMS YAKULT 10 MILER 12.07.08 finished @ 1:59:25
04. 5KMS NOKIA RECYCLE AND RUN 12.06.08
03. 5KMS 6TH ANIMO RUN 11.23.08 finished @ 0:33:25
02. 10KMS MEN’S HEALTH URBANATHLON 2008 11.16.08
01. 8KMS RUN AGAINST PAIN 10.18.08 finished @ 1:00:33

TOP BLOGS

•June 23, 2009 • 3 Comments

Sports & Recreation - Top Blogs Philippines

comment-bottom

Contact ME

•July 15, 2009 • 3 Comments


Send me what you have in mind.

Inserting here the 3 o’clock habit (runs made and started at 3pm) no walks, no breaks

102909 06.00 kms in 00 hour/s 43:07.4 minutes NEWTON average pace of 07 mins 11 seconds per kilometer
110309 08.00 kms in 00 hour/s 48:03.6 minutes NEWTON average pace of 06 mins 00 seconds per kilometer
111109 06.00 kms in 00 hour/s 41.52.0 minutes NEWTON average pace of 06 mins 58 seconds per kilometer
111809 06.00 kms in 00 hour/s 43:00.0 minutes NEWTON average pace of 07 mins 10 seconds per kilometer
112509 06.00 kms in 00 hour/s 34:21.5 minutes NEWTON average pace of 05 mins 43 seconds per kilometer

112009 06.00 kms in 00 hour/s 41:48.0 minutes RTD PEGASUS ave. pace of 06 mins 57 sec /kms @9:30am

TRY MY OWN SHOUT BOX

•August 26, 2009 • Leave a Comment

Enable Javascript to get full functionality of this shoutbox
…but use the link below to go to mine.

Send me a message in my own shoutbox.

Running Under the Heat

•November 25, 2009 • 14 Comments

Since BDM 1 (Bald Runner’s Bataan Death March) of 2008, and the announcement of the forthcoming BDM 2, plans to prepare for it has been a bug in many runner’s schedule. And why not? Preparation is everything. To be able to run a FULL Marathon, you train for it. To be able to run an Ultra Marathon, do the same. Only, much harder. An ultra marathon requires a lot of endurance, strong will and patience. One of the most prominent factors that no runner can ignore is the effect of the sun. The heat. The more intense, the more exhausting.

Last October 29, I started to run at my convenient time. Work gets in the way you know. Since I plan to start training for my Ultra this December, I decided also to take a nibble at the heat at every chance I got on a daily basis every 3pm. True enough, it’s hot!

Thanks to Rico aka SheerWill

Driven and guided by this simple cup’s adage, I learned to appreciate more this thing I do.

The sun's stare...

The still bay...

My route...

My start...

My own shadow...

Using just my cellphone’s camera to capture the moment since I was 2 minutes early for my 3pm start, I took time to take a shot of what you’ll see outside, near my run route at the bay, in this particular time.

As expected, I was able to run better at this one. I have had a good rest since last Sunday’s event at the UrbanAthlon. See the details below:

1st km timed at 6 minutes 05.1 seconds
2nd km timed at 5 minutes 26.8 seconds for a running time of 00:11:31.8
3rd km timed at 5 minutes 25.8 seconds for a running time of 00:16:57.7
4th km timed at 5 minutes 39.3 seconds for a running time of 00:22:37.0
5th km timed at 5 minutes 13.9 seconds for a running time of 00:27.50.9
6th km timed at 6 minutes 30.6 seconds for a total running time of 34:21.5

I have limited my run to less than an hour and no more than 8 kms so far. Come December, everything goes up. I hope everybody is preparing too. Good luck to all of us.

The 2009 Men’sHealth URBANATHLON & Festival – One of a Kind

•November 16, 2009 • 17 Comments

It’s not for the faint of hearts…
It’s not for the weaklings…
It’s not for those who are not up for the challenges!

THE LAST TIME

After gun start, RUN, do some hurdles, crawls, run more, climb 4 toyota hi-lux, zigzag thru parked vehicles, climb a wall…then finish. It was also a cool November.

last year's festival

Thanks to Dennis!

I can still recall how good i fared the last time. It was an easy run and quite a challenge at the wall. Am excited over this new one. It’s also very near.

THIS TIME:

Some of the old obstacles will still be there. What’s new is the vertical run (yes, VERTICAL) and the weaver obstacle. See my shot at it:

going up...

still going up...

going down...

done...getting up now.

As the name implies, the Weaver Obstacle is like weaving – literally use your body to weave through the bars, over and under alternately. tricky eh? Wait till you get to try it. Done it in 19 seconds, but im all alone and nobody else to elbow or squeeze.

Here’s a peek at the NEW wall challenge before you get the chance to cross the finish line.

that's me and Wilnar

Thanks to Marvin for the Shot.

Want to run a race unlike any other? Join us!

November 22, 2009
5:00 a.m.
McKinley Hill, Taguig City
(behind the McKinley Information Center)

Registration period is up to November 18, 2009 ONLY.

Registration fee includes:

    Race Kit
    Finisher’s Shirt
    Men’s Health November issue
    and breakfast at the festival!

Common…challenge yourself. I have.

10 kilometers!

my bib

Training Log Details (Separated 11.13.09)

•November 13, 2009 • Leave a Comment

For more room and space in my front page.

This shouldn’t be hard. Mileage and Time record. we’ll see.

090109 08.08 kms in 01 hour/s 18.6 minutes PEGASUS
090309 14.29 kms in 02 hour/s 15.7 minutes NEWTON
090609 21.00 kms in 02 hour/s 15.0 minutes NEWTON
091009 07.82 kms in 01 hour/s 14.0 minutes PEGASUS
091509 08.40 kms in 01 hour/s 08.5 minutes PEGASUS
091609 09.62 kms in 01 hour/s 24.2 minutes PEGASUS
091709 10.00 kms in 02 hour/s 12.1 minutes PEGASUS
091809 09.13 kms in 01 hour/s 42.5 minutes NEWTON
093009 08.40 kms in 01 hour/s 38.6 minutes NEWTON with 15-minute break before the last round.
100109 07.20 kms in 01 hour/s 03.3 minutes PEGASUS 6 X 1.2kms 11:28.3/11:29.5/10:50.7/10:38.3/10:06.7/09:03.0
100409 34.00 kms in 06 hour/s 00.0 minutes PEGASUS inclusive of cold stops and walks.
100809 12.50 kms in 02 hour/s 12.1 minutes PEGASUS 01:00:40/01:11:37
101209 04.00 kms in 00 hour/s 32.3 minutes PEGASUS
101809 42.19 kms in 06 hour/s 31.0 minutes PEGASUS
102409 42.19 kms in 07 hour/s 36.0 minutes PEGASUS (about to retire)
102909 06.00 kms in 00 hour/s 43.0 minutes NEWTON @3PM
110309 08.00 kms in 00 hour/s 48.0 minutes NEWTON @3PM
110809 42.19 kms in 05 hour/s 47.0 minutes NEWTON @PIM
111109 06.00 kms in 00 hour/s 41.5 minutes NEWTON @3PM
111509 21.00 kms in 02 hour/s 22.2 minutes NEWTON @TIMEX
111709 03.60 kms in 00 hour/s 22.0 minutes NEWTON @BHS
111809 06.00 kms in 00 hour/s 43.0 minutes NEWTON @3PM
112009 06.00 kms in 00 hour/s 41.4 minutes RETIRED PEGASUS @9:30AM

It’s not the shoe…it’s the runner!

•November 9, 2009 • 13 Comments

The gang (like some mafia) met early at McDonald’s in U.N.Avenue. Doc Topher was already there when I arrived. Soon, the guys came altogether. We’ve had some light meal and hurriedly proceeded to walk to the starting line of the Philippine International Marathon in KM 0 Luneta.

As expected, the race started on time. The atmosphere was just fun and excitement for all the runners. There was just a flood of smiles everywhere.

We started just fine. Negative and slow. After 5 kilometers, we catched up with the plan. And so the run was plain and pure in good speed. Until we reached Hulo. The relay team, who has maintained a good pace all-through-out the run, is way ahead now. We’re a bit slow at this point. Indeed, by the time we reached Pioneer Street, we’re on our own. The relay team cannot be seen now.

The route of the Philippine International Marathon is not for the faint of hearts. The goind up and down the bridges, the stretch of Pioneer down to C5, and the uphill turn to Buendia-Kalayaan Flyover is some kind of a killer trail. (for the likes of us, I guess). But generally speaking, it’s a laudable feat for the Organizer to have maintained a water station up until KM 38. It is good to note the presence of marshalls and medics along the way. For some runners threading the route alone, it means a lot. For us three (3), Gab, Me and Neil (who surprisingly stayed with us to the Finish LINE from the relay point in Lambingan Bridge where he started), reaching the Support Station of TAKBO.PH in KM 34? is bliss!

There was just the old-loud-but-effective-cheers, and some banners this time, coupled with a lot of questionings on what you need – what you want – kaya pa? – are you alright? – and other things i can’t recall. But I shall never forget the ICE-cold-GATORADE. That blue-colored thing straight from the ice-chest served by NEIL in a plastic cup…IT WAS THE BEST! Next to it is the unforgettable Bengay applied with care by Cindy on my calf muscle. It helped a lot in preventing the full on-set of a painful cramps. I was able to cross the finish line just fine!

Thanks to Luis the Gingerbreadman for the nice spray of water on my nape…that’s some relief. It was really hot. I recall a relay-team member saying a 90-degrees of humidity. Wow.

Thanks also to everybody in the Support Station. Just seeing you guys smile is enough to lift our spirits.

But wait. Why the title?

That’s because, FOUR (4) marathons after, I retired my most reliable Pegasus +25. I have no choice but to use my NEWTON. So far, the run was just fine. The lugs heated, and my forefoot in heat, but still manageable. This 5th Full Marathon is the longest run for this new shoes. I guess, running a full marathon and finishing it well is not about the shoes. It’s the runner!

The runner who will not easily surrender.
The runner who knows when to give up, and when to let go.
The runner who is determined to cross the finishline, in pain or not.
The runner who is willing to take on the heat no matter what.

That’s us. That’s how we are. And that’s how we will always be.

Congratulations to everybody who finishes, and to all those sidelined by injuries! There’s always next time, guys!

3′o Clock Habit – I like!

•November 3, 2009 • 6 Comments

I started to try it last October 29. The feeling was just great. Despite the biting sun, I liked it. And so I did it again. I guess this is going to be a habit. I have just done it again…yesterday.

It’s just me. The sun. The bay view. The lousy dozed people on the side. The wind and the sleepy afternoon.

It’s 3 in the afternoon…and Im running again. This time, it’s a lot faster than the first. I started on an easy tempo. See how I fared:

1st km timed @ 5:45.9
2nd km timed @ 5:28.8 total running time = 11:14.7
3rd km timed @ 5:14.0 total running time = 16:28.6
4th km timed @ 6:31.9 total running time = 23:00.5
5th km timed @ 5:49.7 total running time = 28:50.3
6th km timed @ 6:12.8 total running time = 35:03.0
7th km timed @ 6:49.9 total running time = 41:53.0
8th km timed @ 6:10.6 total running time = 48:03.6

Last time was just a 6km trial run on a new time…the next I think should be at 10kms…

Scorching Recovery Run

•October 29, 2009 • Leave a Comment

5 days hence, I was able to do a recovery run (if it is indeed), after the hardcore night run in Subic.

A few minutes after work, I was already in my starting line at the Baywalk. Km 1 to Km 2 and back. Here’s some of the details:

1st km paced at 7:39.3
2nd km paced at 7:09.5
3rd km paced at 7:00.3
4th km paced at 7:11.8
5th km paced at 7:10.5
6th km paced at 6:56.1
Total Distance covered is 6kms in 43 minutes 07.4 seconds.

I was wearing a singlet inside and a bit thick sweat shirt on top. Imagine. Scorching heat. Quite a consistent pace. Sweat all around!

While the heat of the sun bites my face, I dont mind it at all. I just enjoyed the cool breeze of the calm bay water and the silence of a real scorching mid afternoon.

Guess what? I’d do this again! and Longer!

Retired Pegasus

•October 28, 2009 • 4 Comments

After 1,200 ++ kms and a number of Personal Best Record in different race distance categories, I have finally decided to retire my ever trusted Pegasus +25. This is not due to a poor performance in the Subic International Marathon. It’s the race that’s poor. Not my shoe. To mention:

    Super DIM route. It’s a hardcore NIGHT Run! Blind-Running!
    NO water. You expect the water at every 2kms…you get none after the 10kms.
    NO marshalls. Only the stars, the silent night, the sound of the foot-strike is visible.

Enough about the notorious race that claims to be the most prestigious. They have proven nothing…well, something – not good.

...pegasus +25...
I was able to set a few good PR time on this shoe. Well, some new ones in my other shoe. This one is just so tough…

...it flies...
This one flies…

This one glides…

This one retires….

I guess I would have to make do with my Newton now…until the next Pegasus is born. +26 i think.

This one will come!

A Day Before A Marathon

•October 23, 2009 • 4 Comments

By the time anybody or anyone see this, it’s already too late. Funny…

It’s a useless article for an event such as the Subic International Marathon. Why is that? Because it’s already tomorrow. And this article is written not as a useless reference but as an i-told-you memo. Funny…

What should anyone be doing a day before a marathon?
First time or not, things are just the same.

The basics. The logic. Some things just makes a lot of sense after.

    ...sunrise to sundown...

    ...sunrise to sundown...


    You should have practiced. The run. The pace. The tempo. The food – YES. You practice what you eat in the run.You should have prepared, sorted and arranged your things. I told you…The battlegear is important. From your singlet or shirt to the socks.

    ...drink plenty...

    ...drink plenty...


    You should have gulped plenty of fluids two hours before the actual marathon. A whole tank of it again 15 minutes before you move.

    ...you know...

    ...you know...


    You should have taken a cup of coffee. (eyebrow raising now)…Dont ask me. But I told you.

    ...carbo load...

    ...carbo load...


    You should have eaten light enough to run but right enough to fill your hunger. Nah…You should have eaten more the days before the marathon. Weight gain is normal while you taper and prepare.You should have pledged to stick to a high-carbs diet – as a runner.

    ...alcohols?...

    ...alcohols?...


    ...yeah...

    ...yeah...


    You should have said no to alcoholic beverages. I told you!

    ...road to...

    ...road to... ...relaxing...


    ...chill...

    ...chill...


    You should have rewarded yourself generously with something – cheers to your hard drive and motivation and tough mental ceiling.

    ...nibblers...

    ...nibblers...


    You should have brought some high-carbs nibblers during the run.You should have noticed that your body adapts to the condition of the run – no matter how long! Most cases of DNFs are mental, you know…

    ...like none...

    ...like none...


    You should have worn the most comfortable shoes you used while training long distance runs.

    ...stretch...

    ...stretch...


    You should have warmed-up and stretched before the race if you have early symptoms of minor injuries. Preventive care for your knee and joint is of utmost importance.

    ...prep...

    ...prep...


    You should have planned your run. You should have prepared a concrete strategy that plays inside your head from time to time. Breaking the run in many small runs is ideal.You could have avoided stomach cramps had you been drinking a lot of water …

    ...potassium...

    ...potassium...


    You should have eaten banana – or raisins! For potassium replenishment.You should have bench-marked your run for the 42 at 16. If you can run the latter without a walk, you’re in good shape, baby!

    ...gaWAtoTERrade...

    ...gaWAtoTERrade...


    You should have alternated water and gatorade during the run.You should have prepared mentally, more than the physical.

P.S. – it’s not the shoe. it’s the runner. 9d690320b43cdcc2

Tips for the supporters:

For a marathoner in the middle of a race, there’s nothing better than a cup of water and a kind word.

Finally Resurrected

•October 22, 2009 • 2 Comments

After a few weeks of absence which seemed to be more than months, I’m back now.

I was supposedly dreading my preparation for the 1st Quezon City International Marathon when I started to get shifted – early morning to early afternoon to night. I got so busy that I was not able to worry about my run. Funny. I was really not worried while running the FULL 42.195 kms of the QCIM as an official pacer. I can’t even brag about it now. I finished way past my time. Unofficially, I timed myself at 6 hours 31 minutes. There’s just no excuse.

I wasn’t prepared?
I wasn’t able to build-up a good mileage for it?
I wasn’t able to make a good strategy?
I wasn’t able to follow my negative split?
I wasn’t able.

To console myself, i’d be running again this coming Saturday. Another FULL Marathon. No revenge. No big after thought. No nothing. Just plain and pure no-pressure-paced-run with Gab and Jet and the rest of the gang. We’d enjoy the route of the Subic International Marathon however dark it may be. We’d be taking our time. We’d celebrate after.

Who says a FULL Marathon is easy?

Then and Now: Reminiscing

•October 9, 2009 • 1 Comment
It was my first official race.
OCT 18, 2008

OCT 18, 2008

All alone.
Prepared and excited.
Arrived at the Starting Line early.
Brought nothing but guts.
Was running in pain just after 2 kms until the 4th.
Finished strong.
OCT 18, 2009

OCT 18, 2009

This is my 3rd Full Marathon.
Will run with lots of friends.
Preparing well.
Will bring hydration belt and chewables.
Loading more guts.
Will run in an easy pace to avoid pain.
Will finish just fine.
I ran 8kms then. Now, about to take on a 42Kms.
I was so new then, I dont look as old now.
I have no strategy then, I am wiser now.
I dont know my pace then, I am a PACER now.
I once was a newbie…I still am.
I’d like to Insist!