“West To East”: 1st Day (Unedited)

16 03 2011

(Note: The Internet connection in Western Pangasinan is weak or it might be the signal of my SmartBRO is the culprit.)

From Manila, my support crew and I travelled to Bolinao, Pangasinan at noontime and were able to reach the place at 4:30 PM after an easy cruising speed on the road. A brief tour of the small town followed where we tried to find a place to rest and sleep for overnight.

After going to two places near the town, we decided to go the place where those nice beach resorts are located. One kilometer from the “more expensive” beach resorts are located, we dropped by a place which is very simple and clean. There seems to be no people in the area and we asked an old guy for questions of trying to find out where the administration office is located. To my surprise, the “old guy” is the administration office and the manager. Well, the price is cheap and we were the only customer in the place plus the basic amenities were all available. Mang Ador, the old guy was so accommodating that his sales talk was that the cottage we were going to stay was the same place where Jericho Rosales stayed a few days ago for a filming/shooting event to the point that there are posters stapled on one of the posts indicating that a filming group was there. More stories and conversation with Mang Ador in my succeeding posts.

We slept for the night and woke up at 4:15 AM on the following day, Tuesday. After scooping seawater along the beach, I was ready for my run and started from our beach cottage. It was still dark but the headlights of my support vehicle provided me with the much needed light along the cemented road that goes to the National Highway. It was a 9K distance and I made sure that this initial part of my run will be my warm-up!

I adjusted my strides as short but quick in tempo and I was comfortable with the pace. Since I did not have a Garmin Watch, I depended on my hand held Stopwatch with bigger dial and numbers. I strictly followed the Galloway Method where I have to do 2-3 minutes walk after a 15-minute jog. I kept on shuffling making sure that I have a consistent short and quick movement of the feet. In one hour and 15 minutes, I reached the National Highway and it was already almost 7:00 AM.

I stayed on the left side of the road, jogging and walking, making sure that I follow the Run-Walk-Run that I planned to do to conserve my strength on the later part of the day. My plan was to reach Bugallon, Pangasinan which is a distance of almost 70 kilometers from where I started but as I progressed along the road and went through those rolling terrain and the heat of the sun to come, I knew it was just a wish. I thought that a distance of 50 kilometers for the first day was already enough to shake off my legs and observe how my body would react.

Aside from the Galloway Method which I strictly followed, I also made sure to walk those uphill climbs no matter how steep is the climb is. If the road is ascending, it’s the signal and time for me to start my walking break. I did it religiously throughout the whole day. However, if the road is plain and flat, I still follow the 15:3 ratio for my Galloway Method. In my rough calculation, I was running at a pace of 7:30-8:00 mpk which is good for a LSD workout. I took time also to have my pit stops to drink and eat.

I have to drink water every 2 kilometers where my support vehicle is waiting for me as I’ve instructed my support crew to be “leap frogging” me for 2 kilometers along the way. It was a constant and repetitive thing to do to drink a sip of water every two kilometers and it was a “must” in my strategy. For every 1 hour to 1 ½ hours, I have to drink one-half bottle of Gatorade. As for my food intake, I eat anything (Nature Valley Sports Bar, Chips Ahoy Cookies, and ripe bananas) and I don’t have any intention of taking in those Sports Gels. It had been my personal observation that it is better to eat solid foods in this kind of running workout.

As I got nearer to the 35-km mark of the distance that I covered and about 2 kilometers away in reaching the town of Bani, Pangasinan, my left knee started to have pain. I was already running for 4 hours plus. I know this thing will happen as a result of the injury last December of last year. The heat of the sun was also punishing to the body plus the hot breeze/wind on the road were the ones trying to slow me down on the road. I have to walk some more and drink water. Every 3 hours from the start, I’ve been taking in one (1) Tylenol 500-mg tablet just to prevent and anticipate the pain that might crop up from my torn muscles in the past but my left knee just gave way.

After 3 kilometers, I stopped for a brief rest which ultimately became my lunch stop at 11:15 AM. It was a blessing in disguise that the Caltex Gas Station has the amenities of a Rest Area ( a Restaurant, A Garden, Rest Rooms, and Bamboo Cottage) and a Wi-Fi but the Internet connection is still weak though! We stayed here for 3 ½ hours and I was able to sleep and rest after a lunch of Sinigang Na Malaga, Fried Chicken, and Calamares! The owners of the place were very kind and hospitable. Of course, they are Ilocanos. Later, I found out that the place is located in Barangay Banog Norte in Bani, Pangasinan. In Ilocano, “Ban-nog” means “tired”. It’s a fitting description of my present condition during the run!

To be continued. 

Still Dark At 5:35 AM at The Beach Area Before The Start

Yes, The Billboard Says It All. Always Believe in Him!

Running In Action


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Categories : Food & Dishes, Insights, Jogging, Pictures, Places to Run, Practice Runs, Runners' Training, Running, Travel, Ultramarathon

Source of Performance

17 08 2010

My friends, runners and most of my readers would always ask me the same question–where do I get my strength and endurance in running? My best answer to them is Experience. But the truth of the matter is that I get my strength and endurance from my nutrition and strict adherence to the basic principles of endurance training.

In nutrition, I eat anything that will not cause any “gout” attack in any parts of my body. Most of the time, I eat the following fresh foods:

Fresh Meat (Not Processed or Frozen Meat)

Simple But Nutritious (Salmon Belly & Beef Tapa/Beef Jerky)

Fresh Vegetables Direct From The Plant

My Favorite Ampalaya

Native Chicken

A Little Of Pinapaitan, Kilawen, & Kalderetta

Fresh Fruits

....More Fresh Fruits

And More Fresh Fruits!

Now, from these source of food/nutrition, I can get my 40-30-30 diet (carbo-protein-fat) needed for my running performance. The magic word here is “FRESH”!

In my basic training principles, I always think of “progression”; specificity; and recovery. Do I have to explain each of these words again? Okey, I will explain them in my future posts.

Good luck to those athletes participating in the CAMSUR 70.3 Triathlon this weekend!!!


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Gerald’s Story: “Into the Volcano”

6 08 2010

This is a personal story of Gerald Moore, a friend of July Oconer, on his 3-day stay in the Philippines.

I have some photos and a story now- hope you enjoy!

I checked out of one of the nicest hotels I’ve ever stayed in the Shangri-la  - after a buffet breakfast so wide in scope it could easily have covered lunch, dinner, barbecue, gourmet, France, Italy, Hong Kong, Mexico  and of course, Manila!

July and I got our last minute supplies in a big supermarket next door, cases of water and boxes of granola bars. I bought a couple ‘Coach’ designer shirts – for about $10 each! Every salesperson called out to me SIR, SIR (sounds like ‘sah’) Almost everyone speaks English well.

Manila is sprawling and impromptu.  The central city is clean and pretty  Security is everywhere, rifles, dogs and Xray machines.  The people don’t seem to care and they don’t know of any threat – that’s just the way it is.

Decorated and sparkling WWII “Jeepneys” and motorcycle sidecar taxis are everywhere. And they have Shakey’s Pizza – haven’t seen that since I was 11 years old.  I rode through Bataan Death March country in the back seat of July’s  well-customized turquoise Honda Civic northward out of the city of 10 Million bound for Mount Pinatubo. 

In 1991, Mt Pinatubo exploded in a climactic strato-eruption that lasted 12 days hours, during that time it ejected enough ash, smoke and sulphur to decrease the entire earth’s atmosphere by 1/2 a degree Fahrenheit. On the same day, Typhoon Yunya struck the island, passing about 75 km north of the volcano. The most violent phase of the eruption, lasted about three hours. Typhoon rains mixed with the ash deposits and caused massive lahars. For 3 years ash circled the globe.  If not for close geological monitoring and widespread warning, tens of thousands would have perished.  This eruption forced the closure of Clark Air Force Base which had operated continuously as a beneficial, respected and locally valued United States military station since World War II.

On the straight, flat roads around July’s hometown people walk perilously close to speeding traffic late at night, motorcycle sidecar taxis are the primary transportation.  Signs say ‘vulcanizing’ (tire re-treading) and ‘Junk Shop open 24 hours’. Beyond the row of buildings and houses that line the road endlessly are soaking wet rice fields.

July found me a comfortable country inn  while He and his Fiancé went further into the country to visit and stay with his parents.

We left for Mt Pinatubo at 130am and met people at a couple places along the way traveling through the dark straight roads with flashers on as a convoy of ultramarathoners. 

As we neared the starting point we passed the concentration camp where 11000 US and Philippine soldiers were killed at the hands of the Japanese, and at every kilometer along the way, a stone marker memorializing those killed on the march.  To this day they find gravesites amongst the rice fields. All these ultramarathoners devote their effort and struggle to the soldiers killed here in many ways.  That I knew of the march, had met survivors and ran the Death March at White Sands Missile Range made me an instant family member: Sir Gerald.

The starting point was a small village schoolyard’s covered bandstand with bare light bulbs hanging.  Our little convoy filled the yard and runners were getting their gear together on the stage there.  The 3 Toyota Landcruisers arrived driven by the Pinatubo Guides and parked facing out.   Supplies were being stacked inside – bags and ice chests.  I added my case of water to the community chest.

Then the Great Baldheaded Runner arrived in shiny Prius to a round of applause. This is Retired General Jovie Narcise of the Philippine Army whose base includes the area we’d be running in.  He’s has nice gear, and is very fit and totally bald.  Jonel, the race director, participant and magazine publisher (also bald) gave some cut-off times and last minute advice and then said a very short prayer.  Everyone crossed themselves before and after, twice.  

We take off walking as the dawn begins to break and the little group of 35 or so streams out of the school yard and up the main road. The road immediately goes into innumerable creek crossings and every single runners’ feet are totally wet throughout the entire 55K.  The course is one continuous lahar – a valley that had been filled in by the eroded ash and cinder rock moved by water ejected from the cooling volcano.  All the water is warm, a murky tan-grey and running fast in wide shallow sheets.  Some of the rocks are so light they actually float with the current.

Most of the surfaces were very similar to running in Calabacillas or Los Montoyas arroyo, except the whole thing is wet and well compacted. We pass poor farmers bringing banana blossoms to market on their ox-drawn carts. For all their squalor they sit their animals nobly and from them they spectate with interest.  As we ascend into the lahar, we stop to regroup one last time with the guides to re-supply before going past 20K, because the Land Cruisers can no longer keep up with the runners. The area looks like a barren moonscape inlaid on an emerald forest. Aborigines from a local village gather on the edge of the lahar to wave and shout as we run below them.

  

The gap in green narrows and becomes deeper and more rocky but we keep a steady brisk pace. The grade becomes steeper and at about 25K,  we arrive a several thatched huts, the water flow slows down to a trickle and the trail becomes a narrow cut through dense bush thick with green vines and covered completely in places by umbrella trees joining branches overhead.

Finally we reach a summit and the walls of the lahar open to the tremendous open maw of the crater, steep, jagged and green all around and a great lake fills the bowl with turquoise water – a mile across. Transfixed by the vista, July and I stand in awe – then we quickly descend to the edge of lake and start removing sweat-drenched shoes, shirts, water bags and swim in the warm copper-rich lake.  Some of the other runners start showing up and doing the same. We rinse rocks out our shoes.

 

Rejuvenated and cleansed, we begin the descent, meeting our support crew at the summit.  They had come the long way around in Jeeps for re-supply and photos.  We split up again as the lahar again becomes mostly water and the runners pick up the pace on the descent. At 42K the sun comes out and we meet our support convoy again – everyone needs water, shade and fuel for the final 13K. We quit praying for sun and start praying for rain. A flood of mixed emotions wells up in me.  I’m thoroughly fatigued, constantly measuring the remaining distance and yet elated and energized and wishing it would never end. 

At the finish we’re treated to a cold, hand-pumped shower (after which I smell slightly like sulphur – an improvement!) and a regal buffet – in honor of July’s August 1,  40th Birthday.  The Philipino Barbecue spread traverses the stage and is crowned by a bouquet of flowers, bananas and Roast Pork replete with the pig’s head, hearty beef skewers, school fish, spinach, lovely rice, halved tomatoes with salted eggs and shrimp paste. Also a special beef stew with rich broth and Oso Buco-style chunks of meat and marrow!

I’m honored to be seated between July and the General and by watching them I learn the technique for eating the stew. For dessert the General brings us each a tree-ripe banana which we peel and eat with a fork.

Getting late, it rains and people start saying goodbye.  I grab my gear and again am treated to a seat of honor, riding shotgun in Jonel’s Montero with 4 squished into the back seat. I’m dropped off again in Manila at the  foyer of another stunning beautiful and welcoming Hotel.

 

I’m still feeling good! In fact I’m still on a runner’s high!

Also wondering how to appropriately thank all the people at this special and challenging event.

 I shall return.

 

Gerald W. Moore

Environmental Health and Safety

Fab 68 Dalian, China 


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Bad Fall @ Mt Pinatubo Express

3 08 2010

6:00 AM August 1, 2010: 50K Mt Pinatubo Run 

During the Awarding Ceremony of the 2010 BDM 102 last March of this year, July Oconer, 4th placer in the 2010 BDM 102 and a consistent participant & sponsor of the said race, requested me if I can organize a Trail Run to Mt Pinatubo. Jonel aka Bugo-bugo also approached me if I can conduct a race from the Barangay Hall of Sta. Juliana, Capas, Tarlac to the Crater of Mt Pinatubo and back to the starting area. I told July and Jonel that the preparations and logistics will have to be well-planned and coordinated. Due to the National & Local Elections last May and the impending change of leadership in the Armed Forces of the Philippines, it was impossible to prepare for an ultra race and implement it in a limited period available in a place where the runners could be only supported by 4 X 4 motor vehicles. In addition, an additional security arrangements with the military elements in the area must be coordinated after coordination is made with the local government of Capas, Tarlac. 

Instead of having a race, Jonel and July came up with a fun run and posted the event as “Mt Pinatubo Express” at Facebook which drew a positive response from a lot of interested runners. The 2010 BDM 102 finishers and “veterans”, PAU finishers, and other runners were invited to this event which happens to be conducted on the birthday of July. Preparations and coordination were made by Jonel and updates of the event were posted at Facebook. And there was no reason for us to postpone the event, except if there is a threat of an incoming typhoon or weather disturbance. 

Charlie, My Support Crew & Pacer

At 5:00 AM of August 1, 2010, a group of almost 50 runners, support crew, and guides assembled at the Barangay Hall of Sta. Juliana, Capas, Tarlac. After one hour of logistics preparation, briefing, attending to personal necessities, and a brief prayer for everybody, the fun run started at 6:00 AM.   

Runners would run in groups and have initially positioned our 4 X 4 vehicles at the front, middle, and rear. These vehicles served as our mobile Aid Stations where the individual support and supplies of each runner became a general support for everybody. We had our first “pit stop” at Km #6 to refill our hydration belts and systems. We waited for the arrival of the last runner and resumed our run once we account the presence of everybody. Our next stop would be at Km #10.3 and the same “ritual” was done. The group basically re-grouped in every 5 kilometers until we reached the “baseline” at Km #20. 

Km #2 of the Run On A Wet Lahar Ground

Food and water were abundant. Our support crew who were riding on those 4 X 4 motor vehicles did an excellent job of giving us food along the way and in our “pit stops”. Jonel of FrontRunner Magazine brought with him a professional photographer who took pictures of us during our runs (in action), ”re-grouping”, and during our brief stay at the crater. Jonel informed us that the story and pictures of the event will be one of the main features of the magazine’s September-October issue.  

Junrox Poses With The Rocks

After one kilometer of slow run from the Starting Area, we immediately crossed the widest part of the river and we started running the 2nd kilometer with wet running shoes. As soon as our shoes would shed off the water that had been absorbed by the shoes, it was time again to cross another river and this occurrence was repeated. It is possible that we crossed a river for a hundred times during this run. Aside from the lahar/sand and the river crossing, running, walking and jumping on small/big/ boulders of rocks would be our next task before finally reaching the crater of Mt Pinatubo. 

Junrox, BR & The Rocks

 Jonel, Nickko, and I were the only “veterans” on this trek to Mt Pinatubo as we joined our first run and trek with the Pinoy Ultra Runners last November 2008. Although the guides walked and ran with us, we were confident that nobody will get lost along the way. Nickko, being the slowest runner among us, became our official “sweeper” and ably supported by one of our 4 X 4 vehicles. After almost two years since we first visited Mt Pinatubo, the landscape had tremendously changed where there are more rocks and big boulders along the river and inclined path towards the crater. We were surprised that the 7-km walk from the “baseline” up to the crater are now full with more rocks and that you need to have more time to select your footing on top of these rocks. 

Jerome's River Crossing In Action

 The whole group of runners & support crew reached the crater of Mt Pinatubo at 11:30 AM. We stayed at the crater for a limited period of one hour only. It was enough time for almost everybody to swim or soak their tired bodies in the sulphuric water of the Mt Pinatubo Lake. It was also a time to wash our socks and running shoes from the lahar that entered into them. I was surprised there is a lot of improvement done on the park overlooking the lake. The place is better for the tourists to see and a nice background for photo-ops. The stairs or pathwalk  that goes to the lake had been made wider and more-forgiving for older ones, like me! In November 2008 trek, I counted the number of steps to be 125 from the top of the park towards the ground of the lake. Now, they made it into 181 steps! 

Amazing Scenery!

Big & Small Rocks All Over The Place. Make Your Own Trail

Better & More Improved Park

 The view and scenery all around the Mt Pinatubo Park was amazing. The people managing this park did a good job to improve the facilities and structures of the place. This is a park that we should be proud of. I hope this park will be maintained and made a good example of eco-tourism in the local government level. 

Aside from cleaning our socks and running shoes from lahar/sand and small rocks, we had a simple picnic where we shared each other food brought by each runner. Our packs became lighter as we started to prepare back to where we started. Before we left the Park, we had some group pictures taken by our official photographer! 

At exactly 12:30 PM, we started leaving the Park/Crater of Mt Pinatubo. It was a slow descent for the first 2 kilometers as the trail is full of big rocks where it passes along the stream of water coming from the crater. Once we hit the wider portion of the trail, everybody started to run in groups again. 

Perfect Background

With Jerome & Charlie At The Crater Lake

 The run from the crater to the starting area is slightly downhill. My GF 305 recorded a data of 6,600+ feet accumulated ascent/descent and this is the reason why it took us more time to go to the crater than our time when running towards the finish line. The only thing or factor that slowed us in our way back was the heat of the sun during the early afternoon. It was good that we still had barely enough water supply for everybody. There was no danger of any casualty for heatstroke among the runners as I know that the runners had been “veterans” of BDM and PAU races. Plus the fact that we are surrounded with a flowing river where anybody could easily soak his body just in case a runner needs to cool off his body. Actually, I usually dip my running cap on the flowing water and have it wet and wear it on my head during the run towards the Finish area.  

And then an accident happened. Along Km #35, I tripped my right foot with rocks along the lahar ground while running at a faster pace and I fell forward on my belly. The fall is really a “big time” experience for me, my first in my running adventures! My right shin bone hit a rock as big as my palm and my skin was cut! I immediately inspected my cut by rubbing my hand on my shin in order to determine if I have a bone fracture. None! My cut was simply bleeding with blood. No cuts on my arms but only bruises. My long-sleeved shirt protected my arms from any wounds. And nothing happened to my face. I walked a few meters towards a stream with clean water flowing on it and cleaned my wound from the blood and sand. I was thinking that I should have worn my compression socks or calf support socks to protect my legs from being wounded by the rocks. I learned a lesson on this event—”bushwacking” is also applicable to rocks and there is a need to wear shin or calf support sock as a protection from wounds due to accidents or falls. 

Jerome Cartieller, a BDM 102 veteran and Rey Jimenez, my running partner along Kennon Road during my Adventure Run to Baguio City, came to me to assist and assess my wound. Jerome was an “angel” sent from heaven! He has a complete gear in his pack to include a First Aid Kit! Jerome & Rey cleaned my wound with Betadine and simply covered the wound with a gauze and transparent medical tape. After cleaning and treating the wound, my mind was thinking of getting a ride back to the finish area while I was walking and tried to observe if there was an unbearable pain while moving my legs. I decided to jog a little, felt that there is no pain and resumed my running. 

Wounded In Action

 I never quit in any runs or races even if I am injured. I never had any case of DNF in my running career and this particular running event will not be recorded as a DNF for me. So, I ran and brisk walked all the way to the Finish Area. I won over my negative thoughts, the heat of the afternoon sun, and my wound which was bleeding with more blood as I run. It never came into my mind that I am casualty of “Wounded In Action” (WIA) in my running career. But it is better than to be a recipient of the Purple Heart Medal (Wounded In Action Medal) in military operations against the enemies of the state/country. WIA in a military operation is far worse as you’ll never know if your body is still complete or not; or if you can still walk or run after your recovery. What an irony in life! 

 I reached the Finish Area with an elapsed time of 10:30+ hours to include the one-hour stay at the crater, those numerous “pit stops” & photo-ops along the route, and the time to treat my wound. After two weeks of finishing the Headlands 50-Mile Run, my body was prepared again for this run. I did not feel any soreness and pain on my legs due to the trail running except for the slight pain on my wound and bruises. I think my wound is “telling” me to rest and recover for the whole week this time!  

The North Face Rucky Chucky Trail Shoes Sucks!!!

 Before taking off my running shoes, I inspected The North Face Rucky Chucky Trail Shoes and it is wrecked! The logos on each of the shoe just fell down while I was still at the Km #18 and the soles began to separate from the shoe while I was walking towards the crater of Mt Pinatubo. The shoes’ model name is taken from the Rucky Chucky River of the Western States 100-Mile Endurance Run which is specifically located at Mile #78 of the trail route. The name itself symbolizes the WS 100 which is most prestigious 100-mile trail race in the United States and the shoes should carry the same prestige in terms of durability and endurance. I am not saying that the shoes was one of the reasons why I got tripped and fell on the ground during my run. But with the condition of the shoes after a 50K trail run to Mt Pinatubo, I think TNF Philippines should know about this as a feedback from their customer. 

Catered "Buffet" Party After The Run With The Host, July Oconer

After waiting for the last runner to arrive, the group was treated to a catered “buffet” dinner courtesy of the host and birthday celebrant for the day, July Oconer. (Note: It is becoming a tradition to serve a “lechon” during BDM ”veterans” get-together party!) In this party, we celebrated also the birthday celebrants (Wilnar Iglesia & Rhodora Cartieller) for the week. It was really a nice carbo-protein-fat recovery meal for all the runners, support crew, and guides. 

During the dinner, I was able to talk and entertain Gerald who came all the way from Dalian, China and purposely joined us in this trail run. He stayed here in the country for 3 days. Gerald is a running partner of July in China and hails from New Mexico, USA. He is a competitive runner and had finished the Bataan Death March Memorial Marathon held in White Sands, New Mexico every third Sunday of March. He has already made his intentions to bring his wife, relatives and friends  for them to experience the next edition of the BDM 102. 

With Gerald from New Mexico, USA

Lastly, I would like to convey my sincerest thanks to July being the generous host & main celebrant of the event; to Jonel for the “snappy” preparations, coordination, and documentation (pictorial); to all the support crew who served us with our food and hydration; and to our “guides” & drivers. And most of all to the Almighty God who gave us a “perfect” weather during the run, protected us from any harm, and for giving us the strength to finish the 50K trail run. 

See you in the 2nd PAU 65K Run in Ilocos Norte.


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Suman

17 06 2010

I had my long run last Sunday morning and I was able to finish a distance of 25 kilometers. I did not carry my hydration belt or brought with me any sports gel. I brought only a small amount of cash wrapped in small platic bag and tucked inside the small pocket of my running short.

I had already planned out for my pit stops/stores/fastfood chains along the roads of the The Fort, McKinley Hill, Lawton Avenue, and Bayani Road. However, my favorite pit stop is always that small convenience store inside the Philippine Army Golf Course along Bayani Road which is specifically located at Hole #1. My hardcore running buddies know this place.

Suman From Pangasinan (Google Images)

Whenever I stopped in this place, I usually eat boiled banana, boiled egg, and drink one bottle of Gatorade drinks. However, last Sunday, instead of eating the usual food being displayed, I ate the local suman, two pieces, and drank the usual one bottle of Gatorade drinks. The food I ate and the drinks filled my hungry stomach and I was back on the road to continue my run.

Suman Sa Lihiya (Picture From Google Images)

I observed that the suman whose ingredients are glutinous rice, salt and/or sugar, and coconut milk with the Gatorade drinks had given me an extra boost for my run! It could be that the food was enough source for my carbohydrate intake (rice & sugar), protein (coconut milk) and the salty taste (sodium source) for my running workout. I am not a nutritionist but I felt differently as I had more strength for my last 10 kilometers due to the aid of this local food called suman.

It is easy to prepare this kind of delicacy if you have the time but they (cooked/finished product) are also available in malls in Metro Manila. There are so many sites in the Internet that will guide you on how to prepare suman depending on the locality where it is made or sourced.

I still have more time to experiment on the effects of eating suman and how fast I could eat them during my running workouts. This will replace my practice of eating hard boiled eggs and instant oatmeal at the halfway mark in a marathon race. I intend to eat at least one or two pieces of suman every 10 kilometers during the MILO Marathon Elimination on July 4, 2010 which will be prepositioned by my support crew instead of ingesting those expensive sports gels and other usual foods that I take. The suman ingested to the stomach could be heavy but I think it will be the best food for my endurance runs.

If my idea and experimentation will work, I will add suman as one of the foods to be served in my ultramarathon races under the auspices of PAU. Runners could try eating suman also in their running workouts or marathon races and try to observe if it works for everybody.


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Running & Organic Foods

2 06 2010

Or should I say, Running & Farming!

At least, 7 kilometers from the “Brown” Mountain, our new playground, there is a place which I call “The Farm” where we rest and relax in between our running workouts. “The Farm” has a lot of land space to offer and we started to raise vegetables as our source of organic foods. 

Farmers In Between Running Workouts

 We have propagated pechay, radish, okra, ampalaya, pepper, malunggay, papaya, chinese/upland kangkong, camote/sweet potato, cassava and lots of saluyot. The pictures depict that we have transplanted such plants to garden plots and in-between our workouts, we water and cultivate them. The members of the Elite Team Bald Runner had been transformed to Farmers for them to produce organic foods for their sustenance.

Organic Vegetables Planted By Team BR

 I could still remember the reason why the Kenyans and the Japanese are the world’s top long distance runners is because their food nutrition are fresh from the source. Not seen in these pictures are the native chicken, goats and hog/pigs being raised inside “The Farm”. Hopefully, the mountains nearby would give us a taste of fresh wild pig/boar and deer meat!!!

Pechay, Radish, Okra, Upland Kangkong, Ampalaya & Others

Inside “The Farm” is an orchard with 150+ mango trees; coconut trees; santol; pomelo; chico; atis; rambutan; mabolo; duhat; guava and other fruits rich in Vitamin C.

Gardening/Farming As Cross-Training Activity For Runners

If you are a runner and you have a place where you could start propagating your own source of organic food, you can be a “farmer”, too! If you are staying in those high-rise condos in Metro Manila, you can buy those inexpensive plastic pots where you can plant your vegetables. If you are serious, buy a book on vegetable raising, buy those seeds at the ACE, and then plant the seedlings in those pots! You will be surprised that taking care of your plants/vegetables will give you relaxation and at the same time a cross-training activity for your running.


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Some Pictures…

14 05 2010

 1. On April 6-8, 2010, I was in Laoag City to celebrate the 85th Birthday of my Mom. I had a chance to run at the Laoag City Oval Track and meet the local runners & friends. I told them of my plan of coming up with an ultramarathon road race from Laoag City to Pagudpud in the future. Everybody was surprised as most of them have never tried running beyond the marathon distance. They told me that the estimated distance is 80-85 kilometers. Anyway, I told them to train and prepare as I will bring more ultrarunners from Metro Manila to run in the province.

Bangui's (Ilocos Norte) Windmills

 2. On my last day in Laoag City, I asked one of my nephews to drive me to Pagudpud to initially measure the route with the use of my GF 305. The measurement of distance started infront of the Provincial Capitol in Laoag City and we took the Bacarra Road, going North to Pagudpud. As soon as we reached the town of Burgos, Ilocos Norte, my GF 305 registered a distance of more than 50K and I have yet to reach the Municipality of Bangui. Based from the Kilometer Posts, I need to travel another 30K to reach the town of Pagudpud! Instead of going to Pagudpud, I decided to visit the Bangui Windmill Project Site and the Burgos Lighthouse.

3. Through my calculation and assessment of the route, it would be nice to start the race at the Municipal Hall of Pasuquin where the runners would start to have a glance on the seashore! Laoag City to Pasuquin is 18-19 kilometers. The route will take the runners to pass along the Bangui Windmill Project (on the beach) and then back to the Highway. They will also have the chance to run uphill towards the Parking Area of the Burgos Lighthouse and then back to the Highway. The uphill climb is nothing compared to the uphill climbs in Tanay. The Finish Line will be at the Saud Beach in Pagudpud! Hopefully, a distance of 65K will be measured for this run.

Big Mangoes!!!

4. These could be the biggest mangoes I’ve seen in the country or in the whole world! The smaller mangoes are the Indian mango variety and they look like “dwarfs”. These mangoes are not available in Ilocos Norte! The biggest of them would weigh 3 kilos each! The biggest one in the picture weighs 1.5 kilos! The mango when it is ripe tastes like a papaya! They are sweet and juicy! They are good to eat after finishing a 20K easy run!


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Fourth Day: Mid-Day Run

23 02 2010

1. I was not able give my readers a brief description of my run on the 4th day of my adventure run. I was able to post my pictures as “teaser” for what had transpired during the run.

2. I slept late on the 3rd day as I was frustrated to have not reached the boundary of Tarlac and Pangasinan due to the stones/gravel and sand along the sidewalk of the National Highway and finally stopped at Km Post #160, barely 8-9 kilometers to the boundary line. While at the Hotel, there was a 30-minute “brownout” which disturbed my sleep. However, I was able to extend my sleep by waking up late in the morning. I ordered a full breakfast meal and ate it without any hurry.

3. Since I slept in one of the roadside hotels in Carmen, Rosales, I had to be driven back to San Manuel, Tarlac, a 10K-drive, at 9:00 AM. Finally, I started my run from Km Post #160 on or about 9:30 AM. It was already too hot during the day but I was able to endure by incorporating walking breaks during my run. As practiced and done in my previous days, I had to drink water from my Nathan Hydration bottle every 2 kilometers and drink half-bottle of Gatorade every 5 kilometers.

Banana (Lacatan) as The Most Powerful Energy-Boosting Fresh Fruit

4. I was very strong during the morning run because I had a full breakfast with steamed rice, fried eggs, & longganiza (local sausage). After running straight for 12 kilometers, I have to incorporate walking breaks while eating SkyFlakes crackers and Cloud 9 chocolate bites. At 12 noon, I reached the City of Urdaneta and decided to check-in to an apartelle recommended by my friend, Cecil Morella. I had my cold shower and prepared for my lunch. I had my lunch at Matutina’s Restaurant where I ate Pusit Adobo, Fried Bangus Belly, and Pork Barbecue with Rice. After lunch, I was able to sleep at the Apartelle for almost 2 hours.

Be Careful With The Sand & Gravel On The Sidewalks!

Km Post Markings In Pangasinan Are Accurate.

5. At 4:15 PM, I prepared to continue my run from the Apartelle, going towards Urdaneta Poblacion and Binalonan. It was still very hot and the sidewalk was still the same—sand & gravel but I endured the surface of the road and the sound/noise, pollution and traffic of vehicles along the National Highway. Those narrow bridges between Urdaneta and Binalonan are accident-prone areas because the width could exactly accommodate two vehicles abreast with each other. I took extra precaution on crossing these bridges making sure that there was no vehicle crossing on the bridge with me on both traffic. Most of the old bridges don’t have any space for pedestrians on both sides of the road. I really wanted to stop by on those makeshift stores selling boiled corn on the sidewalks of the road between Urdaneta and Binalonan but I was in a hurry to finish my run. The boiled corn being sold there are sweet and fresh. They are produced/harvested locally on those cornfields along the highway. However, I did not miss these boiled corn as I bought some on my way back to Manila. I finally reached Km Post # 192 in Binalonan, Pangasinan at 6:00 PM. I ended my run very early because of a dinner appointment with Rey Jimenez in Urdaneta City.

6. Days before I reached the Province of Pangasinan, Rey Jimenez of Dagupan City contacted and invited me for dinner in Urdaneta through my cellphone and he was a generous host and very persistent to join me on my last leg from Saitan, Rosario, La Union to Baguio City. It was my second time to meet him as he joined the 2010 BDM 50K Test Run from Mariveles to Abucay, Bataan last month even if he did not finish a full marathon distance yet. He is a good runner as he finished the BDM Test Run in 7+hours. During the dinner, Rey showed seriousness in joining me on the next day’s last leg to Baguio City.

7. As scheduled at 6:30 PM, Rey and I met at the Matutina’s Restaurant, the very same restaurant where I had my lunch! Rey ordered the following dishes for the dinner: Inihaw na Bonuan Bangus, Sinigang na Malaga, Lechon Kawali, and Kilawen na Pusit. It was a heavy dinner but it was enough as my food replenishment for the day and “carbo” load for the next day. I told many stories to Rey about my experiences on the road for the past 4 days during our dinner. Rey, thanks for the dinner!

8. At about 9:30 PM, after posting my “teaser” pictures and my day’s evening edition, I immediately went to bed with an intention to wake up early for the last day of my run. I was decided to finish the run on the 5th day in Baguio City.

9. This leg was my shortest run in terms of my daily mileage but it was one of the hardest days because of the heat of the sun and the condition of the sidewalk along the National Highway. I was told that this day was the first day of summer for the year! My total mileage was 32 kilometers. The mileage was short but I was able to conserve my strength and energy for the last leg of my run.

10. On political and campaign posters in Pangasinan, I did not see much posters along the highway. Almost all the barangays along the National Highway from Urdaneta City to the Pangasinan-La Union Boundary has a posted notice from the Barangay Captains that they prohibit the display of campaign posters nailed/stapled on trees and I believe that this notice was strictly implimented. Instead, I’ve seen the following “writings on the walls”:

This Is An Indication of A Problem!

Very Interesting!!!


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4th Day: “Teaser” Pictures

12 02 2010

Eating Banana Before The Start of the Run

PATAGONIA Running Apparel. Green Is The Color For The Day

My Back View

Finally, Entering the Province of Pangasinan

Protein-Rich Foods For Lunch


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Pilates @ Gold’s Gym

15 06 2009

My daughter, Jovelle, brought me to her Pilates Class at the Gold’s Gym at 7th & Figueroa Streets in Downtown Los Angeles at 1:00 PM. The class was held inside one of studio rooms of the Gym where it could accommodate at least 30 people. We entered the room a few seconds before the class started where I was the only male in the group. After taking some yoga mat, roller tube foam, foam blocks and light dumbells from the equipment room of the venue, the class started immediately.

It was my first attendance to a formal Pilates class and it was a new experience for me. There are exercises that seem to be easy but after doing them for more repetitions, I felt that there are muscles on my core and back that are not fully used and stretched.

It was a non-stop transition from one exercise to another and I started to sweat after 15 minutes. I hope I could explain in details the different exercises where you have to use those hard foam blocks, those hard ball weights, and those hard foam tube that you roll on top of your body and arms while making those sit-ups from lying position on your back and other exercises which are mostly on the mat.

Aside from making the core muscles strengthened, the back muscles and spinal bones were also given some exercises to make them in their original alignment and make you sit tall.

I’ve observed that there are some pose that resembles yoga positions but I think Pilates exercises are more intense, though they emphasize also correct breathing cycle through a rythym of inhale and exhale. I like that pose where you lift your back & head & both legs/toes straight up in the air while your straight arms are pumping (and your butt is only the one that touches the mat) while breathing with a rhythm. This exercise really hardens your abdominal muscles!

The ladies, to include my daughter, in the class were very graceful in their movements as if everything to them was so easy but I was there at the edge of the room moaning, breathing heavily and sweating. And I realized that all the ladies, to include the instructress, were all in their 20s, 30s, and I was the only guy who is in his late 50s!!! Ha! Ha! Ha! Well, the instructress noticed me in my predicament and she just made a general statement that “to take it easy if you are new to the Pilates class”! It was nice to hear it and I slowed down with my exercises after hearing her words of warning. (To the Hardcores: Guys, I was surrounded with beautiful ladies!!! Ha! Ha! Ha!)

Due to the smooth transition and continous instruction from the lady instructor, the class and different exercises passed so fast that I wanted to have more of them. The class lasted for one hour. It was a nice experience to attend a formal class in Pilates. I hope I will be able to make Pilates as part of my running exercises. In fact, in my readings from the training of top ultrarunners, they recommend Pilates exercises to strengthen the core muscles and be able to maintain a good running form.

After the Pilates class, I had an additional 30-minute workout with the machines and kettle bells in the gym.

I hope I could attend more of the Pilates classes in the coming days.

If you haven’t tried Pilates, find time to do it in your Gym workouts or better buy those DVDs where you could play and imitate the movements while watching it. This is not a guarantee that it will make you faster in your runs immediately but I am sure it will strengthen those hidden muscles in your core & back which you haven’t exercised before and prevent your body from injuries related to your running and other physical activities.

I Was Shy To Ask Permission For A Photo During The Pilates Class

I Was Shy To Ask Permission For A Photo During The Pilates Class

A Pose @ Gold's Gym (7th & Fig) Los Angeles

A Pose @ Gold's Gym (7th & Fig) Los Angeles

Lunch @ Panda Express After Pilates Class (Beijing & Orange Chicken)

Lunch @ Panda Express After Pilates Class ( With Beijing & Orange Chicken)


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