Date Course&otherInfo Dist.(miles) Time/Pace(av) HR(av/hi)BPM
13(Mon) Votee Park,NJ 47deg.F. 0537hrs. Body Wt. 116.4 lbs.after run.
Exercises/Stretches 5mins.
Jog/Run 4.26 1:06:42@15:40 115/131 bpm
Exercises/Stretches 10mins.
14(Tue) Votee Park,NJ 41-43deg.F. 0544hrs. Used Compression Socks & 2XU Run.Tights.
Exercises/Stretches 5mins.
Jog/Run 5.76 1:26:55@15:06 117/132 bpm
15(Wed) No Activity - Grandau.Kayla woke up early. Had to baby-sit.
16(Thu) Votee Park,NJ 64deg.F. 0554hrs. Mizuno Wave Rider 16(blue) Shoes#1
Exercises/Stretches 10mins.
Jog/Run 5.35 1:09:03@14:46 92/121 bpm
17(Fri) Votee Park,NJ 61-59deg.F. 0533hrs. Body Wt.122.4 lbs.before run.W/Rider(Red)
Exercises/Stretches 5mins.
Jog/Run 6.25 1:36:12@15:24 113/121 bpm
Exercises/Stretches 10mins.
18(Sat) NYRR Brooklyn Half-Marathon 61-59deg.F. 0700hrs. 116.8 lbs.Wt. after race.
Walk subway sta. to Prospect Park 1.00
Half-Marathon Race 13.10 2:04:23@09:30 136/172 bpm
Results: Ovl.Pl: 13,055 of 21,378. M70-74: 10 of 29.[Used Mizuno W/Rider 16(blue)#2]
19(Sun) No Activity-Resting on a Rainy Day 0.00
Week 20 Total Mileage 35.72 Miles(57.47kms.)
Last Week's Year-to-Date Total 550.47 Miles
Year-to-Date Total 586.19 Miles(943.18kms.)
Friday, May 24, 2013
Week 19 (06-12May2013) Activities
Date Course&otherInfo Dist.(miles) Time/Pace(av) HR(av/hi)bpm
06(Mon) No Activity - Rest Day 0.00 --- ---
07(Tue) Votee Park,NJ 53deg.F. 0552hrs.
Exercises/Stretches 5mins.
Jog/Run 6.25 1:42:04@16:19 91/110bpm
08(Wed) Rainy Day at 58deg.F. No run but did exercises/stretches at home which includes lifting
bar/dumb bells, using sta. bike & inversion table - 1 hour duration.
09(Thu) Votee Park,NJ 56deg.F.
Jog/Run 5.00 1:00:10@---- ---
Exercises/Stretches 5mins.
10(Fri) Votee Park,NJ 61-60deg.F. 0538hrs.
Exercises/Stretches 5mins.
Jog/Run 6.40 1:37:53@15:18 100/146bpm
Exercises/Stretches 10mins.
11(Sat) Newport 10K at Jersey City, NJ 62-74deg.F. Lt.Rain at Start 0830hrs.
Warm up Jog 2.04 52:41@15:32 ---
10K Race 6.38(Garmin) 58:03@09:27 136/155
Results: Ovl.Pl: 807/1354. Men70-74: 7/10. 1st pl.-Hillary Peterlin(71) 49:55.
Lost time lining up at back of pack & making pee stop at mile 0.75. Tried increasing
speed at the last few miles but still finished near end of age group.
12(Sun) Japan Day Race in Central Park by NYRR 57-61deg.F. Cloudy. 0800hrs.
Exercises/Stretches 10mins.
Warm-up Jog 0.75 --- ----
4-Mile Race 4.00 35:57@09:00 140/149
Results: Ovl.Pl: 2279/4796. Men70-74: 3/24.
Aziz Akmese(61) time 37:48@09:27 ----
Did two races(back-to-back) this week. Feel okay after races but still a slow runner.
Week 19 Mileage Total 30.82
Last Week's Year-to-Date Total 519.65
Year-to-Date Total 550.47 Miles
06(Mon) No Activity - Rest Day 0.00 --- ---
07(Tue) Votee Park,NJ 53deg.F. 0552hrs.
Exercises/Stretches 5mins.
Jog/Run 6.25 1:42:04@16:19 91/110bpm
08(Wed) Rainy Day at 58deg.F. No run but did exercises/stretches at home which includes lifting
bar/dumb bells, using sta. bike & inversion table - 1 hour duration.
09(Thu) Votee Park,NJ 56deg.F.
Jog/Run 5.00 1:00:10@---- ---
Exercises/Stretches 5mins.
10(Fri) Votee Park,NJ 61-60deg.F. 0538hrs.
Exercises/Stretches 5mins.
Jog/Run 6.40 1:37:53@15:18 100/146bpm
Exercises/Stretches 10mins.
11(Sat) Newport 10K at Jersey City, NJ 62-74deg.F. Lt.Rain at Start 0830hrs.
Warm up Jog 2.04 52:41@15:32 ---
10K Race 6.38(Garmin) 58:03@09:27 136/155
Results: Ovl.Pl: 807/1354. Men70-74: 7/10. 1st pl.-Hillary Peterlin(71) 49:55.
Lost time lining up at back of pack & making pee stop at mile 0.75. Tried increasing
speed at the last few miles but still finished near end of age group.
12(Sun) Japan Day Race in Central Park by NYRR 57-61deg.F. Cloudy. 0800hrs.
Exercises/Stretches 10mins.
Warm-up Jog 0.75 --- ----
4-Mile Race 4.00 35:57@09:00 140/149
Results: Ovl.Pl: 2279/4796. Men70-74: 3/24.
Aziz Akmese(61) time 37:48@09:27 ----
Did two races(back-to-back) this week. Feel okay after races but still a slow runner.
Week 19 Mileage Total 30.82
Last Week's Year-to-Date Total 519.65
Year-to-Date Total 550.47 Miles
Week 18 (29Apr-05May2013) Activities
Date Course&otherInfo Dist(miles) Time/Pace(av) HR(av/hi)bpm
29(Mon) No Activity. Enroute to USA 0.00 --- ---
30(Tue) Votee Park,NJ Start 0608hrs.
Jog/Run 4.25 --- 118-125
Exercises/Stretches 10mins.
01(Wed) Votee Park,NJ 48deg.F. Start 0558hrs.
Jog/Run 5.30 1:33:00@15:38 95-116
Exercises/Stretches 5mins.
02(Thu) Votee Park,NJ 50deg.F Start 0542hrs.
Jog/Run 6.26 --- ---
03(Fri) Votee Park,NJ 54-52deg.F. Start 0518hrs.
Jog/Run 8.01 2:14:06@16:45 ---
04(Sat) Votee Park,NJ 48-51deg.F. Start 0604hrs.
Exercises/Stretches 5mins.
Jog/Run 4.52 1:17:43@17:13 ---
05(Sun) 2013 Escape to the Palisades,Ross Dock in Ft.Lee,NJ Half-Mrthn 0900hrs.
Warm up with Aziz 1.00 ---- ---
Exercises/Stretches 5mins.
Half-Marathon race 13.10 2:14:44@10:18 88-156
Results: My Overall Place: 309 of 417 finishers. Men70&over: 1 of 1.
Ovl.Winners: Men-Thomas(34) Boston 1:17:29
Women-Megan Wiseman(32) NY 1:31:35
This is the second annual Escape to the Palisades Half-Marathon & 5K race held. It starts
and finishes at the Ross Dock area in Palisades Park(under the George Washington Bridge),
an out and back on the Henry Hudson Drive(River Drive). The course has rolling hills with
lots of trees, tough & challenging too. A not too crowded race.
Week 18 Total Mileage 42.44 Miles
Last Week's Year-to-Date Total 477.21 "
Year-to-Date Total 519.65 "
Garmin Forerunner 210 Watch was not functioning properly this week so had missing info.
29(Mon) No Activity. Enroute to USA 0.00 --- ---
30(Tue) Votee Park,NJ Start 0608hrs.
Jog/Run 4.25 --- 118-125
Exercises/Stretches 10mins.
01(Wed) Votee Park,NJ 48deg.F. Start 0558hrs.
Jog/Run 5.30 1:33:00@15:38 95-116
Exercises/Stretches 5mins.
02(Thu) Votee Park,NJ 50deg.F Start 0542hrs.
Jog/Run 6.26 --- ---
03(Fri) Votee Park,NJ 54-52deg.F. Start 0518hrs.
Jog/Run 8.01 2:14:06@16:45 ---
04(Sat) Votee Park,NJ 48-51deg.F. Start 0604hrs.
Exercises/Stretches 5mins.
Jog/Run 4.52 1:17:43@17:13 ---
05(Sun) 2013 Escape to the Palisades,Ross Dock in Ft.Lee,NJ Half-Mrthn 0900hrs.
Warm up with Aziz 1.00 ---- ---
Exercises/Stretches 5mins.
Half-Marathon race 13.10 2:14:44@10:18 88-156
Results: My Overall Place: 309 of 417 finishers. Men70&over: 1 of 1.
Ovl.Winners: Men-Thomas(34) Boston 1:17:29
Women-Megan Wiseman(32) NY 1:31:35
This is the second annual Escape to the Palisades Half-Marathon & 5K race held. It starts
and finishes at the Ross Dock area in Palisades Park(under the George Washington Bridge),
an out and back on the Henry Hudson Drive(River Drive). The course has rolling hills with
lots of trees, tough & challenging too. A not too crowded race.
Week 18 Total Mileage 42.44 Miles
Last Week's Year-to-Date Total 477.21 "
Year-to-Date Total 519.65 "
Garmin Forerunner 210 Watch was not functioning properly this week so had missing info.
Week 17 (22-28Apr.2013) Activities
Date Course&otherInfo Dist.(miles) Time/Pace HR(av/hi)bpm
22(Mon) No Activity - Rest Day 0.00 --- ---
23(Tue) No Activity - To Kapn 0.00 --- ---
24(Wed) Hse to Cadtay Junct,Taba-ao View Deck back to C.Junct. Laps Start 1710hrs.
Exercises/Stretches 10mins. --- --- ---
Jog/Run 8.85 2:16:38@15:34 110/124
Exercises/Stretches 10mins. at View Deck,mile 8.
25(Thu) Same as yesterday's course. Start 0457hrs.
Jog/Run 6.91 1:49:04@15:48 ----
26(Fri) No Activity. 0830hrs. To Baguio. 1630hrs.Lv Baguio. Ar Sagada abt 2100hrs.
27(Sat) No Activity - Mary&Artemio's 50th Wed. Anniv. Celebrations.
0930hrs. SMV Mass, 1130-1300 Lunch at their residence.
28(Sun) No Activity - 0830hr. Lv Sagada for Baguio.
Week 17 Total Mileage * 15.76 Miles
Last Week's Year-to-Date Total 461.45 "
Year-to-Date Total 477.21 "
* Low mileage. Spent most of time traveling with little or no time to run.
22(Mon) No Activity - Rest Day 0.00 --- ---
23(Tue) No Activity - To Kapn 0.00 --- ---
24(Wed) Hse to Cadtay Junct,Taba-ao View Deck back to C.Junct. Laps Start 1710hrs.
Exercises/Stretches 10mins. --- --- ---
Jog/Run 8.85 2:16:38@15:34 110/124
Exercises/Stretches 10mins. at View Deck,mile 8.
25(Thu) Same as yesterday's course. Start 0457hrs.
Jog/Run 6.91 1:49:04@15:48 ----
26(Fri) No Activity. 0830hrs. To Baguio. 1630hrs.Lv Baguio. Ar Sagada abt 2100hrs.
27(Sat) No Activity - Mary&Artemio's 50th Wed. Anniv. Celebrations.
0930hrs. SMV Mass, 1130-1300 Lunch at their residence.
28(Sun) No Activity - 0830hr. Lv Sagada for Baguio.
Week 17 Total Mileage * 15.76 Miles
Last Week's Year-to-Date Total 461.45 "
Year-to-Date Total 477.21 "
* Low mileage. Spent most of time traveling with little or no time to run.
Thursday, May 23, 2013
Week 16 (15-21Apr.2013) Activities
Date Course&otherInfo Dist(miles) Time/Pace(av) HR(av/hi) bpm
15(Mon) No Activity - Enroute to Baguio from Sagada 0500hrs.
16(Tue) On Kapn Nat'l Rd.: House to Cadtay Junction and back Laps. Start 0535hrs.
Walk/Jog/Run 6.27 1:2541@13:40 122/134
17(Wed) House to Cadtay Junction, Taba-ao View Deck to Cdty Junc. Laps. Start 0427hrs.
Exercises/Stretches 5mins. 0.00 ---- ---
Walk/Jog/Run 7.65 2:04:26@16:16 110/119
Exercises/Stretches at Tab. View Deck - 10mins.
18(Thu) Same Course as Yesterday. Start 0456hrs.
Exercises/Stretches 5 mins.
Jog/Run 7.20 1:57:56@16:22 107/121
19(Fri) No Activity - Enroute to Baguio 0.00 ---- ---
20(Sat) Takbo,Lakad,Tanim 10K Race by PNP, Camp Dangwa. Starts at Teachers Camp, via
Pacdal,Trancoville,Magsaysay Av to Trinidad, Cruz and finish at Camp Dangwa. Start 0500hrs.
Exercises/Stretches w/ Ed Narvaez - few of them - 5mins.
10K Race 6.59(Garmin) 1:05:00@10:10 138/148
*Did No Walking Breaks during race. Che met me at Camp Gate & ran with me to near finish.
21(Sun) Attend Church-Resurrection at 0630hrs.
0930 to 1215 - At The North Face Race Awarding in John Hay. Met Marcelo Bautista &
Julius Bay-an; 3rd & 2nd place respectively in the 100K.
1230hrs-Lunch at Che & Tet's Residence; Europa,Legarda Rd.
1611hrs.-Jog/Run.Clark's Hse,Suello Rd down to Golf Crs.area(3-4laps) back up Suello Rd. to
Marcos Hwy then back to Clark's Hse. 6.89 2:06:19@18:20 119/137
Week 16 Total Mileage 34.60 Miles
Last Week's Year-to-Date Total 426.85 "
Year-to-Date Total 461.45 "
*** Boston Marathon disrupted by bombing - 15 April.
15(Mon) No Activity - Enroute to Baguio from Sagada 0500hrs.
16(Tue) On Kapn Nat'l Rd.: House to Cadtay Junction and back Laps. Start 0535hrs.
Walk/Jog/Run 6.27 1:2541@13:40 122/134
17(Wed) House to Cadtay Junction, Taba-ao View Deck to Cdty Junc. Laps. Start 0427hrs.
Exercises/Stretches 5mins. 0.00 ---- ---
Walk/Jog/Run 7.65 2:04:26@16:16 110/119
Exercises/Stretches at Tab. View Deck - 10mins.
18(Thu) Same Course as Yesterday. Start 0456hrs.
Exercises/Stretches 5 mins.
Jog/Run 7.20 1:57:56@16:22 107/121
19(Fri) No Activity - Enroute to Baguio 0.00 ---- ---
20(Sat) Takbo,Lakad,Tanim 10K Race by PNP, Camp Dangwa. Starts at Teachers Camp, via
Pacdal,Trancoville,Magsaysay Av to Trinidad, Cruz and finish at Camp Dangwa. Start 0500hrs.
Exercises/Stretches w/ Ed Narvaez - few of them - 5mins.
10K Race 6.59(Garmin) 1:05:00@10:10 138/148
*Did No Walking Breaks during race. Che met me at Camp Gate & ran with me to near finish.
21(Sun) Attend Church-Resurrection at 0630hrs.
0930 to 1215 - At The North Face Race Awarding in John Hay. Met Marcelo Bautista &
Julius Bay-an; 3rd & 2nd place respectively in the 100K.
1230hrs-Lunch at Che & Tet's Residence; Europa,Legarda Rd.
1611hrs.-Jog/Run.Clark's Hse,Suello Rd down to Golf Crs.area(3-4laps) back up Suello Rd. to
Marcos Hwy then back to Clark's Hse. 6.89 2:06:19@18:20 119/137
Week 16 Total Mileage 34.60 Miles
Last Week's Year-to-Date Total 426.85 "
Year-to-Date Total 461.45 "
*** Boston Marathon disrupted by bombing - 15 April.
Week 15 (08-14Apr.2013) Activities
Date Course&otherInfo Dist.(miles) Time/Pace HR(av/hi)BPM
08(Mon) Rest Day-No Activity Enroute to Sagada from Baguio.
Lv Bgo: 0930hrs. Ar Sgda: 1430hrs.
09(Tue) Nango-nogan,Banga-an, Aguid & Back. Start 0626hrs.
Jog/Run 8.10 2:06:46@15:38 117bpm(av)
Exercises/Stretches in Aguid-10mins.
10(Wed) Same Course as Yesterday. Start 0545hrs.
Walk 0.38 8:03@21:27 79bpm(av)
Jog/Run 7.49 1:50:49@14:48 115 " "
11(Thu) Same Course to Aguid and back. Start 0457hrs.
Walk 0.36 8:21@23:26 79bpm(av)
Jog/Run 7.26 2:08:26@17:41 105 " "
12(Fri) House to Madongo. Start 0542hrs.
Exercises/Stretches: Before start & at turn-around in Madongo.
Walk 0.38 8:33@22:40 71bpm(av)
Walk/Jog/Run 2.40 40:56@17:05 98 " "
Trip & fell on road going up Capinitan. Two cuts on right knee. Shortened run.
13(Sat) To Aguid and back. P.M. Run. Start 1546hrs.
Walk 0.37 10:34@28:23 ----
Jog/Run 7.50 1:57:17@15:37 110bpm(av)
14(Sun) No Activity-Attend SMV Church. --- --- --- ----
Week 15 Total Mileage 34.24 miles
Last Week's Year-to-Date Total 392.61 "
Year-to-Date Total 426.85 "
08(Mon) Rest Day-No Activity Enroute to Sagada from Baguio.
Lv Bgo: 0930hrs. Ar Sgda: 1430hrs.
09(Tue) Nango-nogan,Banga-an, Aguid & Back. Start 0626hrs.
Jog/Run 8.10 2:06:46@15:38 117bpm(av)
Exercises/Stretches in Aguid-10mins.
10(Wed) Same Course as Yesterday. Start 0545hrs.
Walk 0.38 8:03@21:27 79bpm(av)
Jog/Run 7.49 1:50:49@14:48 115 " "
11(Thu) Same Course to Aguid and back. Start 0457hrs.
Walk 0.36 8:21@23:26 79bpm(av)
Jog/Run 7.26 2:08:26@17:41 105 " "
12(Fri) House to Madongo. Start 0542hrs.
Exercises/Stretches: Before start & at turn-around in Madongo.
Walk 0.38 8:33@22:40 71bpm(av)
Walk/Jog/Run 2.40 40:56@17:05 98 " "
Trip & fell on road going up Capinitan. Two cuts on right knee. Shortened run.
13(Sat) To Aguid and back. P.M. Run. Start 1546hrs.
Walk 0.37 10:34@28:23 ----
Jog/Run 7.50 1:57:17@15:37 110bpm(av)
14(Sun) No Activity-Attend SMV Church. --- --- --- ----
Week 15 Total Mileage 34.24 miles
Last Week's Year-to-Date Total 392.61 "
Year-to-Date Total 426.85 "
Week 14 (01-07Apr.2013) Activities
Date Course&otherInfo Dist.(miles) Time/Pace(av) HR(av/hi)bpm
01(Mon) No Activity 0.00 ---- -----
Enroute to Baguio from Sagada to Kapn.
02(Tue) On the Nat'l Rd Kapn: House to Cadtay Junct. then turn-around to Taba-ao up to
Nalbengan border and back to House. Start 0530hrs. Slow, easy run.
Walk 0.52 13:03@25:19 83bpm(av)
Walk,Jog & Run 7.51 2:21:39@18:51 109/135
Exercises/Stretches at Taba-ao View Deck 5mins and at Nalbengan for 10mins.
03(Wed) Hse,Cdty Junct,TbaoV.Deck,Cdty Junct Laps. Start 0436hrs.
Walk 0.42 10:03@24:01 83(av)
Jog/Run 8.38 2:50:04@15:25 113/134
Exercises/Stretches at View Deck - 10mins.
04(Thu) Same Course as Yesterday's on theNat'l Road of Kapn. Start 0436hrs.
Walk 0.41 9:14@22:46 77bpm(av)
Walk/Jog/Run 8.56 2:25:55@17:03 103/119
05(Fri) On Kapn Nat'l Rd: House to Cadtay Junction and Back Laps. Start 0512hrs.
Walk/Jog 1.36 23:14@17:05 84bpm(av)
Jog/Run 3.75 50:50@13:32 117(av)
06(Sat) Suello Vil.(Clark's Hse) to Burnham Park, Baguio. Start 0504 hrs.
Walk,Jog & Run 2.60 48:28@18:41 108/122
07(Sun) Bishop Cenzon Run for Burnham Park 10K: Brnhm Park,Mil.Ct-Off,J.Hay&Back.
Race Start at 0500hrs.
Walk-Clark's House to Main Rd. .30 ---- ----
W/Up Around Brnhm Pk. Lake 1.58 34:17@21:41 102(av)
10K Race 6.20 56:-- @10:33 126/137
Race Registration-complements of Race Director Che Alberto.
Week 14 Total Mileage 41.59 Miles
Last Week's Year-to-Date Total 351.02 "
Year-to-Date Total 392.61 "
01(Mon) No Activity 0.00 ---- -----
Enroute to Baguio from Sagada to Kapn.
02(Tue) On the Nat'l Rd Kapn: House to Cadtay Junct. then turn-around to Taba-ao up to
Nalbengan border and back to House. Start 0530hrs. Slow, easy run.
Walk 0.52 13:03@25:19 83bpm(av)
Walk,Jog & Run 7.51 2:21:39@18:51 109/135
Exercises/Stretches at Taba-ao View Deck 5mins and at Nalbengan for 10mins.
03(Wed) Hse,Cdty Junct,TbaoV.Deck,Cdty Junct Laps. Start 0436hrs.
Walk 0.42 10:03@24:01 83(av)
Jog/Run 8.38 2:50:04@15:25 113/134
Exercises/Stretches at View Deck - 10mins.
04(Thu) Same Course as Yesterday's on theNat'l Road of Kapn. Start 0436hrs.
Walk 0.41 9:14@22:46 77bpm(av)
Walk/Jog/Run 8.56 2:25:55@17:03 103/119
05(Fri) On Kapn Nat'l Rd: House to Cadtay Junction and Back Laps. Start 0512hrs.
Walk/Jog 1.36 23:14@17:05 84bpm(av)
Jog/Run 3.75 50:50@13:32 117(av)
06(Sat) Suello Vil.(Clark's Hse) to Burnham Park, Baguio. Start 0504 hrs.
Walk,Jog & Run 2.60 48:28@18:41 108/122
07(Sun) Bishop Cenzon Run for Burnham Park 10K: Brnhm Park,Mil.Ct-Off,J.Hay&Back.
Race Start at 0500hrs.
Walk-Clark's House to Main Rd. .30 ---- ----
W/Up Around Brnhm Pk. Lake 1.58 34:17@21:41 102(av)
10K Race 6.20 56:-- @10:33 126/137
Race Registration-complements of Race Director Che Alberto.
Week 14 Total Mileage 41.59 Miles
Last Week's Year-to-Date Total 351.02 "
Year-to-Date Total 392.61 "
Wednesday, May 22, 2013
Week 13 (25-31Mar.2013) Activities
Date Course&otherInfo Dist.(miles) Time&Pace(av) HR(av/hi)
25(Mon) Nango-nogan, Banga-an, Aguid and Back Start 0500hrs.
Walk 0.36 8:21@22:55 ----
Exercises/Stretches 5mins. --- --- ----
Jog/Run 8.08 2:17:30@17:01 104/122
26(Tue) Nango-nogan, Banga-an, Aguid and Back Start 0500hrs.
Walk 0.37 7:44@21:02 ----
Jog/Walk 7.89 2:00:01@15:13 105/122
27(Wed) Same Course as Yesterday's 0500hrs. start
Walk to Billy's Resthouse 0.37 --- --- ---
Jog/Run 7.52 2:08:25@17:04 109/121
Aguid to Banga-an (1km) 13mins.
28(Thu) Same Course as Usual 0500hrs. start
Walk 0.37 --- --- ---
Jog/Run 7.62 1:59:44@15:43 114/122
Exercises/Stretches Before Run-5mins. & at Aguid-10mins.
29(Fri) Same Course to Aguid and Back 0550hrs. start.
Walk 0.38 9:18@24:21 69bpm(av)
Jog/Run 7.86 2:04:28@15:50 116/124
30(Sat) No Activity 0.00 --- --- ---
31(Sun) Easter Sunday 0830hrs.attended SMV Church. Nango-nogan,Banga-an & Back.
Walk 1730hrs. start 0.38 --- --- 77bpm(av)
Jog/Run 5.71 1:34:05@16:29 114/124
Week 13 Total Mileage 46.91 miles
Last Week's Year-to-Date Total 304.11 "
Year-to-Date Total 351.02 "
25(Mon) Nango-nogan, Banga-an, Aguid and Back Start 0500hrs.
Walk 0.36 8:21@22:55 ----
Exercises/Stretches 5mins. --- --- ----
Jog/Run 8.08 2:17:30@17:01 104/122
26(Tue) Nango-nogan, Banga-an, Aguid and Back Start 0500hrs.
Walk 0.37 7:44@21:02 ----
Jog/Walk 7.89 2:00:01@15:13 105/122
27(Wed) Same Course as Yesterday's 0500hrs. start
Walk to Billy's Resthouse 0.37 --- --- ---
Jog/Run 7.52 2:08:25@17:04 109/121
Aguid to Banga-an (1km) 13mins.
28(Thu) Same Course as Usual 0500hrs. start
Walk 0.37 --- --- ---
Jog/Run 7.62 1:59:44@15:43 114/122
Exercises/Stretches Before Run-5mins. & at Aguid-10mins.
29(Fri) Same Course to Aguid and Back 0550hrs. start.
Walk 0.38 9:18@24:21 69bpm(av)
Jog/Run 7.86 2:04:28@15:50 116/124
30(Sat) No Activity 0.00 --- --- ---
31(Sun) Easter Sunday 0830hrs.attended SMV Church. Nango-nogan,Banga-an & Back.
Walk 1730hrs. start 0.38 --- --- 77bpm(av)
Jog/Run 5.71 1:34:05@16:29 114/124
Week 13 Total Mileage 46.91 miles
Last Week's Year-to-Date Total 304.11 "
Year-to-Date Total 351.02 "
Tuesday, May 21, 2013
Week 12 (18-24Mar.2013) Activities
Date Course&otherInfo Dist.(miles) Time&Pace(av) HR(av/hi)
18(Mon) No Activity-Rest Day from Long Distance Flight. NY to Philippines.
19(Tue) Suello Rd. in Suello Village,Baguio City 0600hrs.
Walk 0.29 6:03@21:00 51bpm(av)
Jog/Run 3.41 59:46@17:32 113/129bpm
1300hrs. LV for Sagada, 1800hrs. AR Sagada,Mt.Prov.
20(Wed) Nango-nogan to Banga-an and Back Start 0530hrs.
Walk 0.37 8:21@22:22 63bpm(av)
Jog/Run 6.40 1:31:17@14:16 96/132bpm
Exercises & Stretches in Banga-an 10mins.
21(Thu) Nango-nogan to Banga-an and Back Start 0440hrs.
Walk 0.35 --- --- ----
Jog/Run 6.64 1:40:39@15:09 122/131bpm
* 3-consecutive 7mins./km coming back from Banga-an.
22(Fri) Nango-nogan, Banga-an, Aguid and Back Start 0500hrs.
Walk 0.37 8:05@22:06 86bpm(av)
Jog/Run 7.62 2:02:20@16:04 117/130bpm
** Aguid to Banga-an Uphill took 13mins.(1km.).
23(Sat) No Activity 0.00 --- --- ----
24(Sun) Nango-nogan, Bang-an, Aguid and Back Start 0500hrs.
Walk 0.37 9:05@24:48 79bpm(av)
Jog/Run 8.03 2:06:18@14:44 117/130bpm
Week 12 Total Mileage 33.85 Miles
Last Week's Year-to-Date Total 270.26 "
Year-to-Date Total 304.11
18(Mon) No Activity-Rest Day from Long Distance Flight. NY to Philippines.
19(Tue) Suello Rd. in Suello Village,Baguio City 0600hrs.
Walk 0.29 6:03@21:00 51bpm(av)
Jog/Run 3.41 59:46@17:32 113/129bpm
1300hrs. LV for Sagada, 1800hrs. AR Sagada,Mt.Prov.
20(Wed) Nango-nogan to Banga-an and Back Start 0530hrs.
Walk 0.37 8:21@22:22 63bpm(av)
Jog/Run 6.40 1:31:17@14:16 96/132bpm
Exercises & Stretches in Banga-an 10mins.
21(Thu) Nango-nogan to Banga-an and Back Start 0440hrs.
Walk 0.35 --- --- ----
Jog/Run 6.64 1:40:39@15:09 122/131bpm
* 3-consecutive 7mins./km coming back from Banga-an.
22(Fri) Nango-nogan, Banga-an, Aguid and Back Start 0500hrs.
Walk 0.37 8:05@22:06 86bpm(av)
Jog/Run 7.62 2:02:20@16:04 117/130bpm
** Aguid to Banga-an Uphill took 13mins.(1km.).
23(Sat) No Activity 0.00 --- --- ----
24(Sun) Nango-nogan, Bang-an, Aguid and Back Start 0500hrs.
Walk 0.37 9:05@24:48 79bpm(av)
Jog/Run 8.03 2:06:18@14:44 117/130bpm
Week 12 Total Mileage 33.85 Miles
Last Week's Year-to-Date Total 270.26 "
Year-to-Date Total 304.11
Week 11 (11-17Mar.2013) Activities
Date Course&otherInfo Dist.(Mi.) Time/Pace(av) HR(ave/hi)
11(Mon) 0430hrs. Enroute back to NJ - No Activity. 0.00 ---- ----
12(Tue) Rainy Day - No Activity 0.00 ---- ----
13(Wed) PalisadesInterstate Pkwy along Hudson River in Al;pine,NJ 41deg.F 0530hrs.
Walk-Warm Up 3.07 1:25:43@27:54 74bpm
Jog/Run 2.00 36:29@18:13 126bpm
14(Thu) No Activity-Packing 6-50# baggages & getting ready for tonight's flight.
15(Fri) Enroute to Phils. via EVA Airlines. Lv JFK 0001hrs. **
16(Sat) Still Traveling. Ar Taipei 0330hrs. Lv 1000hrs., Ar MNLA 1130hrs. Ar Baguio 2100hrs.
17(Sun) Suello Village Rd at Clark's Residence in Marcos Hwy,Baguio City 1500hrs.
Walk-Warm Up 0.28 07:43@27:50 76bpm
Jog/Run down to Golf Crs area and back 3.62 1:16:11@21:04 104bpm
Week 11 Total Mileage 8.97
Last Week's Y-T-D Total 261.29
Year-to-Date Total 270.26 Miles
** Granddau Kayla running around JFK airport and almost got lost. Separated from GPa momentarily.
Security personnel were holding her when I found her.
11(Mon) 0430hrs. Enroute back to NJ - No Activity. 0.00 ---- ----
12(Tue) Rainy Day - No Activity 0.00 ---- ----
13(Wed) PalisadesInterstate Pkwy along Hudson River in Al;pine,NJ 41deg.F 0530hrs.
Walk-Warm Up 3.07 1:25:43@27:54 74bpm
Jog/Run 2.00 36:29@18:13 126bpm
14(Thu) No Activity-Packing 6-50# baggages & getting ready for tonight's flight.
15(Fri) Enroute to Phils. via EVA Airlines. Lv JFK 0001hrs. **
16(Sat) Still Traveling. Ar Taipei 0330hrs. Lv 1000hrs., Ar MNLA 1130hrs. Ar Baguio 2100hrs.
17(Sun) Suello Village Rd at Clark's Residence in Marcos Hwy,Baguio City 1500hrs.
Walk-Warm Up 0.28 07:43@27:50 76bpm
Jog/Run down to Golf Crs area and back 3.62 1:16:11@21:04 104bpm
Week 11 Total Mileage 8.97
Last Week's Y-T-D Total 261.29
Year-to-Date Total 270.26 Miles
** Granddau Kayla running around JFK airport and almost got lost. Separated from GPa momentarily.
Security personnel were holding her when I found her.
Monday, May 20, 2013
The Lower Potomac River Marathon of 2013
The 9th LPRM by the Chesapeake Bay Runners Club was held on March 10, 2013 in Piney Point, St. Mary's County, Maryland under the capable hands of Race Director Liza Recto. The start & finish was near the front of the Harry Lundeberg School of Seamanship.
On a partly cloudy Sunday of 41 degrees, Fahrenheit temperature, about 200 runners started at 7:15 a.m. The first miles up to 7.9 was going to St. George Island via Route 249 South and back. All flat except on the bridge connecting the island to Piney Point, I felt lousy and sluggish at the beginning until about mile 10. It was tough for me to stay close to the rest of the runners. I had to keep a 10 to 11 minute per mile pace. My heart rate went as high as 171 beats per minute. This was all due to not doing my pre-race warm up routines of exercises and stretches, walking and light jogging. Nobody's fault but mine, I came late. Amazingly and eventually, I adjusted to the hang of things and was able to continue on after a hard struggle.
Mile 7.9 is back on the bridge (Route 249 N) then a left turn going to the Lighthouse Area (mile 12.5) where we turned around and came back to Route 249, the main portion of tbe marathon route. And incidentally, Route 249 is a 2-lane highway with 12-foot shoulders on both sides. This is where we ran, always keeping left. The traffic was light during the race. After about 2 hours plus, I came to the half-marathon point. I was running fairly well with an average pace of 11.5 minutes per mile and a comfortable heart rate.
Came to mile 15, where a gradual incline begins, passed the Post Office(about mile 16) followed by another
uphill leading to the turn-around at mile 18.8. Now, heading back south bound on Route 249, it was mostly going downhill until it leveled out at about mile 20 to the finish. I kept a 10 to 13 minute per mile pace and averaged 140 beats per minute heart rate all the way to the finish. Not fast as I was weary and tired but moving on along. I did some walking in between along the way especially at the water stops. And even with hurting sides of my right foot shin, butts and lower back, I focused on completing the marathon.
Finally, after an arduous run, I finished in 5:03:54, better than my last month's marathon time. Got a finisher's medal then walked into the School of Seamanship for a sumptuous buffet lunch (courtesy of the culinary staff of the Paul Hall Center) and the awards presentation. My overall place was 158 of 173 finishers and 1 of 2 in age group men 70 and over. This will be my number 56 marathon done and hopefully still more to come. It is great to be able to run a marathon and finish. Thanks to God for watching over me.
On a partly cloudy Sunday of 41 degrees, Fahrenheit temperature, about 200 runners started at 7:15 a.m. The first miles up to 7.9 was going to St. George Island via Route 249 South and back. All flat except on the bridge connecting the island to Piney Point, I felt lousy and sluggish at the beginning until about mile 10. It was tough for me to stay close to the rest of the runners. I had to keep a 10 to 11 minute per mile pace. My heart rate went as high as 171 beats per minute. This was all due to not doing my pre-race warm up routines of exercises and stretches, walking and light jogging. Nobody's fault but mine, I came late. Amazingly and eventually, I adjusted to the hang of things and was able to continue on after a hard struggle.
Mile 7.9 is back on the bridge (Route 249 N) then a left turn going to the Lighthouse Area (mile 12.5) where we turned around and came back to Route 249, the main portion of tbe marathon route. And incidentally, Route 249 is a 2-lane highway with 12-foot shoulders on both sides. This is where we ran, always keeping left. The traffic was light during the race. After about 2 hours plus, I came to the half-marathon point. I was running fairly well with an average pace of 11.5 minutes per mile and a comfortable heart rate.
Came to mile 15, where a gradual incline begins, passed the Post Office(about mile 16) followed by another
uphill leading to the turn-around at mile 18.8. Now, heading back south bound on Route 249, it was mostly going downhill until it leveled out at about mile 20 to the finish. I kept a 10 to 13 minute per mile pace and averaged 140 beats per minute heart rate all the way to the finish. Not fast as I was weary and tired but moving on along. I did some walking in between along the way especially at the water stops. And even with hurting sides of my right foot shin, butts and lower back, I focused on completing the marathon.
Finally, after an arduous run, I finished in 5:03:54, better than my last month's marathon time. Got a finisher's medal then walked into the School of Seamanship for a sumptuous buffet lunch (courtesy of the culinary staff of the Paul Hall Center) and the awards presentation. My overall place was 158 of 173 finishers and 1 of 2 in age group men 70 and over. This will be my number 56 marathon done and hopefully still more to come. It is great to be able to run a marathon and finish. Thanks to God for watching over me.
Week 10 (04-10March 2013) Activities
Sorry for delay. Just got back from the Pinas.
Date Course&other info. Dist.(miles) Time&Av.Pace HR(Av/Hi)
04(Mon) Rest Day/No Activity 0 ---- -----
05(Tue) PalisadesInterstatePkwy-Alpine,NJ 32-37deg.F. 0715hrs.
Walk-Warm up 1.95 44:43@22:44min/mi. 77/87bpm
Jog/Run 3.20 46:18@19:20 " 119/136bpm
06(Wed) No Activity 0.00 ----- -----
07(Thu) No Activity 0.00 ----- -----
08(Fri) Enroute to Maryland Lv. House 1015hrs. Ar. Naval Air Sta. Patuxent,MD 1630hrs.
Run around Air Base(1822hrs) 5.00 1:17:58@--- 118bpm(av)
09(Sat) Easy Run-Air Base(0730hrs) 4.27 1:03:32@14:53 135 " "
Exercises/Stretches 5 mins.
10(Sun) 9th Lower Potomac River Mrthn at Piney Pt,MD 41-54deg.F. Mostly Cloudy
Late to 0715hrs. start-No pre-race warm up routines.
Marathon Race 26.20 5:03:54@11:30pace 145/171bpm
Results: Ovl.Pl. 158 of 173 Men 70 & over: 1 of 2.
Week 10 Total Mileage 40.62
Last Week's Y-T-D total 220.67
Year-to-Date Total Miles 261.29
Date Course&other info. Dist.(miles) Time&Av.Pace HR(Av/Hi)
04(Mon) Rest Day/No Activity 0 ---- -----
05(Tue) PalisadesInterstatePkwy-Alpine,NJ 32-37deg.F. 0715hrs.
Walk-Warm up 1.95 44:43@22:44min/mi. 77/87bpm
Jog/Run 3.20 46:18@19:20 " 119/136bpm
06(Wed) No Activity 0.00 ----- -----
07(Thu) No Activity 0.00 ----- -----
08(Fri) Enroute to Maryland Lv. House 1015hrs. Ar. Naval Air Sta. Patuxent,MD 1630hrs.
Run around Air Base(1822hrs) 5.00 1:17:58@--- 118bpm(av)
09(Sat) Easy Run-Air Base(0730hrs) 4.27 1:03:32@14:53 135 " "
Exercises/Stretches 5 mins.
10(Sun) 9th Lower Potomac River Mrthn at Piney Pt,MD 41-54deg.F. Mostly Cloudy
Late to 0715hrs. start-No pre-race warm up routines.
Marathon Race 26.20 5:03:54@11:30pace 145/171bpm
Results: Ovl.Pl. 158 of 173 Men 70 & over: 1 of 2.
Week 10 Total Mileage 40.62
Last Week's Y-T-D total 220.67
Year-to-Date Total Miles 261.29
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