Official Result: 1st EAST COAST 145-MILE Ultra Marathon Race

25 01 2016

First Edition (2015) EAST COAST 145-Mile Ultra Marathon Race

10:00 AM December 27, 2015 To 10:00 AM December 29, 2015

Start & Finish Areas: BALER Sign, Baler, Aurora

Race Course: Baler To Casiguran; Back To Baler.

Cut-Off Time In Casiguran, Aurora: 24 Hours

Cut-Off Time Back To Baler: 48 Hours

Number Of Starters: 7 Runners

Number Of Finishers: 6 Runners

Dipaculao, Aurora

Dipaculao, Aurora

Dinadiawan, Dinalungan, Aurora

Dinadiawan, Dinalungan, Aurora

RANK                            NAME                                            TIME (Hours)

  1. Lao Ogerio (Champion, Overall) ——————- 43:02:13
  2. Marlon Santos (1st Runner-Up, Overall) ——– 44:04:20
  3. Elmar Bob Tolete (2nd Runner-Up, Overall) —-44:21:13
  4. Rod Losabia ———————————————- 46:31:50
  5. Tess Leono (Champion, Female) —————— 47:46:00
  6. Roselle Abajo (1st Runner-Up, Female) ———- 47:46:04
Lao Ogerio, Overall Champion

Lao Ogerio, Overall Champion

Tess Leono, Female Champion

Tess Leono, Female Champion

Congratulations To All The Finishers!





Official Results: 2015 Taklang Damulag 100-Mile/50-Mile Endurance Runs

15 12 2015

2015 Taklang Damulag 100-Mile Endurance Run

5:00 AM December 12, 2015 To 3:00 PM December 13, 2015

Start & Finish Area: SOCOM Headquarters, Fort Magsaysay, Palayan City, Philippines

Course Cut-Off Time: 34 Hours

Number Of Starters: 9 Runners

Number Of Finishers: 4 Runners

Percentage Of Finish: 44.44%

Starters With RD & Host/Commander, SOCOM, PA

Starters With RD & Host/Commander, SOCOM, PA

RANK                        NAME                                                      TIME (Hrs)

  1. Rocketbong Alindada (Overall Champion) ——— 32:39:59
  2. Jon Borbon (1st Runner-Up, Overall) ————— 33:35:43
  3. Rod Losabia (2nd Runner-Up, Overall) ————- 33:37:35
  4. Amor Gabriel ———————————————– 33:38:56

————————————————————————————————————-

2015 Taklang Damulag 50-Mile Endurance Run

Start/Finish Area: SOCOM Headquarters, Fort Magsaysay, Palayan City, Philippines

Number Of Starters: 4 Runners

Number Of Finishers: 4 Runners

Percentage Of Finish: 100%

RANK                          NAME                                          TIME (Hrs)

  1. Mark Raon (Overall Champion) —————-13:32:18
  2. Peter Glenn Medranos (1st Runner-Up) —– 14:56:40
  3. Ron Illana (2nd Runner-Up) ——————– 16:14:44
  4. Kathleen Pinero (Champion, Female) ——– 16:56:28
Finishers Of The Taklang Damulag 100-Mile Endurance Run

Finishers Of The Taklang Damulag 100-Mile Endurance Run

Congratulations To All The Finishers!





Official Result: 2nd NAIC To NASUGBU 55K Ultra Marathon Race

16 11 2015

2nd NAIC To NASUGBU 55K Ultra Marathon Race (N2N55)

5:00 AM November 15, 2015 To 3:00 PM November 15, 2015

Starting Area: Public Plaza/Covered Court, Naic, Cavite

Finish Line: PETRON Gasoline Station, Nasugbu, Batangas

Cut-Off Time: 10 Hours

Number Of Starters: 33 Runners

Number Of Finishers: 33 Runners

Thirty-Three Runners @ The Starting Line

Thirty-Three Runners @ The Starting Line

RANK                                  NAME                              TIME (Hours)

  1. Jijie Famador (Overall Champion, Course Record)—–5:11:46
  2. Sharone Rodriguez (Female Champion, Course Record)—6:18:53
  3. Beda Busoy Abugan, Jr (1st Runner-Up, Male)———–6:20:08
  4. JP Navarette (2nd Runner-Up, Male)———————-6:49:30
  5. Ervin Cabral ————————————————–6:51:37
  6. Mark Anthony Redondo ————————————7:03:30
  7. Amiel Casanova ———————————————-7:11:00
  8. Joseph Dela Goza ——————————————–7:11:02
  9. Rod Losabia ————————————————–7:33:34
  10. Gia Estrella (1st Runner-Up, Female) ———————7:35:13
  11. Marie Perez (2nd Runner-Up, Female) ——————-7:40:05
  12. Dennis Chavez ———————————————–7:43:52
  13. Gilbert Malvar ———————————————–7:48:54
  14. Zaldy Santillan ———————————————-7:50:02
  15. Joji Salvador ————————————————-7:52:15
  16. Ruben Veran ————————————————-8:01:06
  17. Kathleen Pinero (Female) ———————————-8:13:01
  18. Aleli Delos Santos (Female) ——————————–8:17:56
  19. Raymond Nable ———————————————-8:17:59
  20. Amor Gabriel ————————————————-8:18:00
  21. Gerune Gloria ————————————————8:23:28
  22. Albert Leocadio ———————————————-8:23:30
  23. Kenneth Delos Reyes —————————————-8:27:31
  24. Enrique Trinidad ——————————————–8:27:33
  25. Cyril Wong —————————————————8:47:42
  26. Ale Paez ——————————————————8:51:40
  27. Rogelio Palma ———————————————–8:55:25
  28. Jhon Robas ————————————————–8:56:39
  29. Jilson Batistil ————————————————8:56:42
  30. Victor Rodriguez ——————————————–8:56:44
  31. Poch Bermudez ———————————————-9:17:40
  32. Fernando Torres ———————————————9:37:48
  33. Alvin Jotojot ————————————————–9:58:23
Overall Champion & New Course Record Holder Jijie Famador

Overall Champion & New Course Record Holder Jijie Famador

Female Champion & New Course record Holder Sharone Rodriguez

Female Champion & New Course Record Holder Sharone Rodriguez

Congratulations To All The Finishers!

Related Stories & References:

http://baldrunner.com/2013/09/26/new-route-new-challenge-new-ultra-events/

http://baldrunner.com/?s=naic+to+nasugbu+55K+Run





Official Result: 6th Mt Pinatubo 50K Trail Challenge

9 11 2015

6th Mt Pinatubo 50K Trail Ultra Challenge

5:00 AM To 5:00 PM November 8, 2015 (Sunday)

Cut-Off Time @ The Crater: 6 Hours

Cut-Off Time @ The Finish Line: 12 Hours

Start/Finish Line: Barangay Hall, Barangay Sta. Juliana, Capas, Tarlac

Number Of Starters: 34 Runners

Number Of Finishers: 32 Runners

32 Starters + 2 Late Runners

32 Starters + 2 Late Runners

RANK                             NAME                                   TIME (Hours)

  1. Ryan Mendoza (Overall Champion) ———— 5:39:51
  2. Ian Goff (1st Runner-Up, Overall) ————– 6:32:35
  3. Nel Valero (2nd Runner-Up, Overall) ———- 6:46:48
  4. Roy Garcia —————————————– 7:15:54
  5. Alain Vincent ————————————– 7:30:53
  6. Martin Jardbo ————————————- 7:31:03
  7. Lao Ogerio —————————————– 7:55:14
  8. Duckie Labayan ———————————– 8:26:03
  9. Rod Losabia ————————————— 8:26:04
  10. Julie Ann Luchana (Female Champion) ——- 8:33:13
  11. Khris Caleon ————————————– 8:37:12
  12. Nino Edison Guerra —————————— 8:37:27
  13. Ron Ilana —————————————— 8:56:13
  14. Jerry Peralta ————————————– 8:56:15
  15. Joseph Ryan Serano —————————– 9:00:47
  16. Oliver Banag ————————————–9:00:49
  17. Loradel Hanopol (1st Runner-Up, Female)—-9:39:26
  18. Maricris David (2nd Runner-Up, Female) —-9:40:49
  19. Richard Reyes ————————————9:41:29
  20. Gene Parchamento ——————————-9:49:57
  21. Jeric Miranda ————————————-9:49:58
  22. Jawe Rivera —————————————9:49:59
  23. Benjie Dantic ————————————-9:50:20
  24. Adel Laking (Female) —————————10:08:21
  25. Bren Bulso —————————————10:08:23
  26. Rimberto Del Rosario ————————–10:11:09
  27. Ricardo Gregorio ——————————–10:18:41
  28. Kenneth Dela Cruz ——————————10:41:06
  29. Ryan Garcia ————————————–10:41:08
  30. Cleo Gevero (Female) —————————11:11:56
  31. Fernando Torres ———————————11:19:49
  32. Ted Araullo —————————————11:58:43
2015th Edition Champion Ryan Mendoza

2015th Edition Champion Ryan Mendoza

2015th Edition Female Champion Julie Ann Luchana

2015th Edition Female Champion Julie Ann Luchana

Congratulations To All The Finishers!!!





Official Result: 3rd WEST COAST 200K (Single Stage) Ultra Marathon Race

2 11 2015

3rd WEST COAST 200K (Single Stage) Ultra Marathon Race

Starting Area: Remy Field Oval Track, Subic Freeport, Olongapo City

Finish Area: Barangay Lucap Port, Alaminos City (Pangasinan)

Start Time: 5:00 AM October 30, 2015

Finish Time: 5:00 AM November 1, 2015

Cut-Off Time: 48 Hours

Number Of Starters: 18 Runners

Number Of Finishers: 15 Runners

18 Runners At The Starting Line

18 Runners At The Starting Line

RANK                      NAME                                       TIME (Hrs)

  1. Thomas Combisen (Champion, Overall)—–34:51:28

2. Rod Losabia (1st Runner-Up, Overall)———–37:48:39

3. Jilberto Marpiga (2nd Runner-Up, Overall)—–38:43:45

4. Tess Leono (Champion, Female)——————39:33:12

5. Beda Busoy Abugan——————————–42:22:47

6. Bong Anastacio ————————————-42:22:48

7. Jon Borbon ——————————————42:22:49

8. Amos Adalim —————————————43:30:51

9. Eden Pagsolingan ———————————-45:12:27

10. Glenn Rosales ————————————-45:12:28

11. Amor Gabriel ————————————–45:48:43

12. Alvin Cesar —————————————-45:48:44

13. Jonathan Moleta ———————————-45:48:45

14. Kathleen Pinero (1st Runner-Up, Female) —–46:39:33

15. Ruben Veran —————————————46:39:34

Overall Champion Thomas Combisen

Overall Champion Thomas Combisen

Female Champion Tess Leono

Female Champion Tess Leono

WEST COAST 200K Finisher's Buckle (Photo By Boy Takbo)

WEST COAST 200K Finisher’s Buckle (Photo By Boy Takbo)

Congratulations To All The Finishers!





Race Report: 1st Zamboanga City Mountain 50K Ultra Marathon Race

29 09 2015

History of the Race

Last January of this year, I was invited by the Zamboanga Runners Club (ZRC) to conduct a Running Lecture and Clinic to its members in Zamboanga City During my stay in the city, Derick Rhodz, one of the ultra runners in this Club, invited me for a short run in his “playground” which is basically on the mountain range just north of the City Proper (Pasonanca Park and beyond). It was an “out and back” route with a distance of 7 kilometers but I was impressed with the scenery of the City Proper, the Santa Cruz Islands, the sea and the rest of the mountain once I reached the first peak of the route. For the said short distance, my GPS watch registered a total elevation gain of 1,600+ feet and I was impressed. I suggested to Derick and the rest of the ZRC members that they should conduct an ultra running event in those mountain range that will showcase the City as an ultra running destination. I gave them the challenge and after seven months, the race event became a reality. And I prepared myself to join this race.

Event's Ads & Logo

Event’s Ads & Logo

Race Briefing

The Race Briefing was conducted with a Dinner the day before the race at the Starting Area—-Palmeras De Zamboanga Hotel. It was attended by runners coming from Metro Manila/Luzon, Visayas and Mindanao with a total of 63 registered runners. As presented in the Race Briefing, the route is an “out and back” with a mixed concrete and wide “dirt and rocky” road that goes up to the mountain and its ridges. There are directional signs in key intersections and turning points and there is no way that any runner would be lost along the way as most of these points are manned by Marshals. There are five (5) Aid Stations where four (4) them would be used or passed by the runners on their way back to the Finish Line. In a span of 50 kilometers, one will be “serviced” or supported by a total of nine (9) Aid Stations. These Aid Stations will be manned by some of the members of the ZRC and their friends who served as volunteers for the event. The Finish Area is the same as the Start Area and it was a big comfort for the runners who came from other provinces who stayed in the said hotel. If a runner is not a local in the place, there was no problem with regards to accommodation, transport to the start/finish area, and other amenities that a runner needs before and after the race.

Race Proper

As announced, the Assembly Time was at 4:00 AM and the parking area of the hotel was already full of runners and vehicles of the volunteers. It was only at 4:30 AM when I came out of my room to proceed to the Starting Area. There was already excitement among the runners and more photo-ops were taken by the Running Photographers who came all the way from Manila to render pictorial coverage of the whole event and to all the runners. Running Photographers had been posting all their pictures for FREE at their Facebook Page.

Zambo 50K 01

After a Prayer for the event and singing of the National Anthem, the President of the ZRC made the countdown from 10 to GO! and we were off at exactly 5:00 AM of Sunday, September 20, 2015. As soon as the runners left the Starting Line, I started to walk briskly and then after about 15 meters, I started to jog and made my warm-up run. I had a chance to jog with Evan Lu aka “Smiley Foods” of Cotabato City but he decided to stop and walked briskly. I finally caught up with a group of five lady runners and I was able to run with them for the next kilometer. It was a paved and flat road on the first 1.5 kilometers and we had an easy pace. It was still dark but the street lights were able to illuminate the road and there was no problem of being tripped on the road.

On the start of the ascent (after 1.5 kilometers), only one lady runner out of the five remained to be running with me, pacing with me on my brisk walking, power hiking and jogging on the winding ascending road towards the first peak of the route. The lady runner happens to be a PNP Lady Officer and she was very consistent in her pace. After one hour and ten minutes, we were able to reach Aid Station #1 (AS 1) which is located in front of the Dulian Elementary School in Barangay Dulian, Zamboanga City. When I checked on my GPS Watch, the distance had already registered a total elevation gain of 1,600+ feet. I was impressed on the drinks and foods available at the Aid Station, as it is well-stocked and full of crushed ice and local rice delicacies (suman & biko). I drank one 12-oz bottle of ice cold water and ate one piece of biko and immediately left the Aid Station.

Race Event's Elevation Profile (SUUNTO Ambit 3 Peak)

Race Event’s Elevation Profile (SUUNTO Ambit 3 Peak)

From the AS 1, it was a brief descent for about 200 meters and then it was another start of an ascending part of the route which has a distance of 3 kilometers of mixed paved road and dirt road until I reached the 2nd Aid Station in Sitio Carlos. The Aid Station is also well-stocked with food and cold drinks. Again, I asked from the volunteers one bottle of ice cold water and immediately left the Aid Station. After coming out of the Aid Station, it was the start of a single-track trail which has some mud and flowing stream of water. Although it was a short distance I made sure I would be deliberate in my footing as I was using my Hoka One One Huaka which has a sole without lugs. The descending road led us to the bottom side of one hill which has a stream of water and the next part would be a long ascending trail where the peak is manned by a combined forces of PNP and Philippine Marines. From the position of the military personnel, it was again a descending road but it was a brief one as we were faced again with steep ascending road full of rocks. My footing again would be deliberate as one could be easily tripped by the protruding rocks. As I got higher in elevation, I was able to meet the first two runners (lead pack) who just came from AS 4. Even if the trail was full of rocks, the trail was covered with tall trees and we were all running inside a forest. This is the coolest part of the route as one could feel the fresh air around.

Elevation Profile (GARMIN GPS Watch)

Elevation Profile (GARMIN GPS Watch)

As I got higher and nearer to the AS 4, I would meet the faster runners which just had their turn-around thereat. At this point, I started to count the number of runners that I would meet before reaching AS 4 to find out what is my ranking in the race on the first 20K. Those rocks on the trail slowed me down on the descending parts of the trail as I did not want to take the risk of being tripped and hurt which may cause some delay or stops along the way. As I got a few meters nearer to AS 4, I was able to count 30 runners with one runner in front of me. I calculated that I could be the #32 runner to have arrived at AS 4.

The AS 4 is located in Zambales Elementary School in Sito Zambales and again, it was well-stocked with foods to include fresh fruits. I asked for some bites of ice cold watermelon and fresh bananas. I made a refill of Gatorade to my Simple Hydration Bottle after consuming my first bottle of fluid on the first 20K. I ate one biko (rice cake) before leaving the Aid Station. I was given a bracelet by the Marshal to indicate that I reached the first turn-around point.

@ The 1st Turn-Around Point

@ The 1st Turn-Around Point

From the Km #20 turn-around, I was simply retracing the road that I’ve taken in going to AS 4. Lots of long ascending and descending parts of the route but my Race Strategy would be simple and repetitive——power hike on the steep ascents; try to jog on gradual inclines; run along the flat and descending portions; and be consistent on my cadence while running or hiking. As I reached the peak where the soldiers are located, one of the Philippine Marines offered a fresh coconut water and I signaled him that I would like to drink from the fruit. I took a few sips of the coconut water and it was sweet, cold and refreshing. After descent and ascent along a single track trail, I was already getting nearer to AS 3. At AS 3, I asked for a bottle of ice cold water and one boiled banana. I talked to the Volunteer of the Aid Station who happens to be Dra. Maya Lim who was the Past President of the ZRC. After ingesting the boiled banana, I immediately left the Aid Station as I was hoping I could finish the race in 7 hours.

Very Significant Race Bracelets

Very Significant Race Bracelets

After about 500 meters from AS 3/Km #27, the Lady Runner who was pacing and slightly ahead of me suddenly stopped and told me that she is starting to have muscle cramps on her legs. I told her to do some stretching exercises on the affected area; drink some water; and keep on moving with slower pace. I passed her and maintained my pace. After running for about 2 kilometers, I was able to pass two runners before I entered the route going to what the locals call as the “Gulod De Medyo”. I was met by two marshals who were manning an intersection and they mentioned to me that I should turn left even if could still see the tarpaulin marker that has a green arrow pointing towards the left direction. The marshals were smiling at me as if they were trying to send me a message of what to expect on that road.

Rocky Dirt Road (Photo Courtesy Of Mon Quicho/Jen Eugen)

Rocky Dirt Road (Photo Courtesy Of Mon Quicho/Jen Eugen)

Unknowingly, this intersection was the start of the “Gulod De Medyo”, a 2.5- Kilometer distance which is purely an “assault”/very steep winding road towards another peak of a hill/mountain. At this point, I started to feel some cramps on my inner parts of my upper legs and groin area which caused my power hike speed to be slower. I alternately mixed walking forward and walking backwards towards the higher part of the road. This technique caused my cramping to disappear but the heat of the sun would force me to breath harder as I went up to the peak. This is the most brutal part of the course and I am sure that all the runners had to be forced to walk on this portion. A member of the Running Photographers suddenly came out of the bushes on the side of the road as I was on the steepest part of the hill and started to aim his camera on me. Instead of showing pain and heat exhaustion on my face, I tried very hard to smile for the camera!

"Gulod De Medyo"

“Gulod De Medyo”

Finally, I was able to reach AS 2 and the volunteers were very kind and helpful to give me what I needed. I ate a piece of fresh banana and refilled my bottle with water after I drank one 12-oz bottle of ice cold water. Somebody went after me after I left the Aid Station just to give me the “bracelet” to show that I dropped by/passed the said Aid Station. I had to turn right to an intersection and I was wondering where the road would lead me. It was a slight descending road towards the last turn-around point which is located to a lower elevation. I was already wondering on how will be running at this portion of the route in going to the Finish Line as it was about noontime already while the road was uphill. The heat of the sun was showing its fiercest glow to all the runners as most of the roads are not covered with tall trees anymore. I would continue to hydrate myself as I ran towards the turn-around point. One of the runners that I met along the way who happens to be one of the Officers of the Philippine Army’s unit assigned in the area offered a 1/2 bottle of Gatorade Drinks and I gladly received it from him. This is the beauty of ultra marathon where each of the runners would take each other to finish the race in view of the challenges the course would offer.

Still Smiling Despite The Heat

Still Smiling Despite The Heat

The 6-kilometer distance is mostly downhill that I had to maintain my momentum in running until I reached AS 5 at Barangay Tumanday (in front of the Chapel). The Aid Station is another well-stocked “pit stop” with lots of ice cold drinks and food. The volunteers offered me a hotdog sandwich which I accepted and ingested as fast as I could with some Gatorade drinks. In about 2-3 minutes, I was already back on the road and asked the remaining runners at the Aid Station to run with me. Two runners were immediately on their feet behind me and for the next kilometers, we were practically pacing each other from a distance. We had to alternately power hike and jog for the next 6 kilometers and stopping by a mini-Aid Station for some cold water to douse our heads and bodies.

As soon as we reached the highest peak before the finish line, it was all downhill for the next 7 kilometers towards the finish line. It seemed to be easy running with the gravity of the body but the steepness of the road gave more stress to my quadriceps, knees, and feet due a heavier of pounding on the paved road. The pain on my legs plus the heat of the sun had made most of the runners to basically “crawl” towards the Finish Line. It was on the last 7 kilometers that one have to test his/her mental toughness to be able to finish the race. The heat that was felt by my body was coming from the sun above and the hot paved road. It was time to hydrate more at the last Aid Station and refill my bottles with the hope that my fluids will last up to the Finish Line.

At about 4 kilometers from the Finish Line, I saw a runner in front of me who was sitting on the road and asked him if he is alright or if he needs any help. The runner replied that he is okey and he was seen trying to change his shoes to a pair of sandals with straps. The runner behind me who is also from Manila asked also the runner if he needs any help but the runner simply said that he is ok and about to continue his run. This is another experience that promotes the beauty and the essence of ultra running where every runner looks for the welfare and condition of each runner who are sitting or lying on the side of the road.

Finally, At The Finish Line

Finally, At The Finish Line

Finally, I was on the last 200 meters before the entrance gate of the Hotel and I was hoping that the runner behind me would pass or get nearer to me for us to finish together. I guess, the runner behind me gave me the “courtesy” to finish and cross the finish line alone.

There were cheers and shouts of surprise when I entered the gate of the Hotel. The people at the Finish Line were informed that I was still on the last 4 kilometers of the route and they did not expect me to reach the Finish Line that fast. So, I was ranked as Finisher #17 out of the 62 Finishers with a time of 8:34:10 hours. I could be the oldest runner in this event but I showed to the younger runners that a Senior Citizen could outrun and outpace them.

Derick Rhodz and Oliver Tan, President of ZRC immediately awarded me my Finisher’s Medal and Shirt. The famous “Knickerbocker” of the Hotel was given to me as the best award for a tired ultra runner. I stayed for about one hour cheering for the incoming runners and talking to the lead pack about our experiences in the race before I finally went to my room for the much-needed shower and sleep.

Awarding of Trophies to the Podium Finishers were done after the last runner crossed the Finish Line with a Buffet Dinner served with Crispy Lechon Zamboanga Style and Ice Cold Beer!

Lechon For Recovery

Lechon For Recovery

Assessment of the Race

This is the most organized race where all the runners are well-supported in terms of logistics during the race and hospitality of the ZRC members before and after the race. The excellence in conducting the event is a reflection of the cooperation and unity among the Officers and members of the ZRC. Even if this event is dedicated to an advocacy, I would sense and feel that financial profit is far from the minds of the Race Organizer as the primary goal/objective of this event. This is an event that is a showcase of how peaceful Zamboanga City is. This is how an “old school” ultra running event should be organized and implemented. I have the impression that this race will continue through the years.

Congratulations to the Officers, Members of the Zamboanga Runners Club and Volunteers/Marshals of the Race for an excellent conduct of the race. For sure, I will be back for the next edition of this race whether it will a 100K or 50K distance.

My personal salute to all of you and the “Pioneers” of this Ultra Running Event!

(Note: Pictures Courtesy Of Running Photographers)





Four Weeks

4 09 2015

I did not realize that I’ve been through with four weeks of my training since I’ve started for the 2015-16 Ultra Trail Running Season. I started my training on August 3, 2015 and the first day was a Rest Day with some stretching exercises.

I am still following a training schedule program which I’ve been using for the past two years with a little adjustment on my weekly training volume which I’ve increased within the range of 5-10 miles per week which are mostly done in my weekend LSDs. Before, I was doing an average of 50-55 miles per week but for the past weeks, I’ve have reached a peak of 66-67 miles per week. I feel okey, healthy, and pain-free from my knees and legs and had no bouts of leg cramps or “bonking”. I guess, there must a lot of good reasons why at my age of 63, my knees are still holding up and I could still hike some steep mountains.

Surprisingly, the bottle of Aleve that I bought lately have not been opened yet and for the past four months, I’ve never taken any pain-killer tablet in my races and trail running workouts.

My past failures to finish a 100-mile mountain trail run were caused by nutritional and hydration problems on my part. It took me two or more years to experiment what is good for my body. I really don’t have any problems with 50Ks, 50-milers, and 100K trail races with regards to nutrition but when I join 100-milers in higher elevations, my nutrition just put me down on the last 30 miles of the race. Following my experiences in the 100Ks that I’ve finished, I would only take in Energy Gels and Water and some solid foods offered at the Aid Stations and I would finish the course without any problem. I bought some nutrition books for endurance athletes and made some researches on the Internet. In addition, I was able to get some suggestions and advise from the Filipino veteran ultra runners residing in the United States. These suggestions from them confirms the studies and researches that I’ve read on books and on the Internet.

On this new training season, I’ve concentrated on my nutrition, not only before during, after my workout, but completely observed my daily nutritional intake to my body. I don’t count the calories of the food that I ingest but I make sure that I have Carbohydrates, Fats, Proteins, and Vegetables/Fruits in my 3 meals a day. Snacks in between meals would be anything, whether it is a fruit juice, milk, fruits, yogurt, or snack bars. I’ve never drink milk when I was in the military up to 2 months ago. Lately, by accident, I found out that Organic Fresh Milk does not give me stomach trouble caused by lactose intolerance. I’ve indulged myself in eating avocado as part of my meal or snacks and ate more foods rich in fats.

On my nutrition before my runs, I would have a breakfast of coffee, oatmeal or cereal with milk, avocado with milk & sugar, yogurt or fruit juice.

During my runs, I would hydrate every time my GPS watch would beep to indicate that I’ve covered a mile and have to strictly do the said “drill” every time I hear a beep. For my runs less than 8-9 miles, I would just drink water and ingest one 1 capsule of S’Cap every hour and after the workout. But for my LSDs on weekends which are more than 9 miles, I would carry with me a Tailwind Mixed with water in two bottles and purely Water in my 1.5-liter hydrapak on my backpack. I would alternately, drink Tailwind and water every other mile. I would also ingest 1 capsule of S’Caps every hour. At the turn-around or after finishing the first half of my run, I would eat any solid food I brought with me like, boiled potatoes, power bars, dried fruits, and some baby foods (fruit/vegetable).

I’ve stopped using Energy Gels in my runs since the start of this training but I still carry at least two packs just in case of emergency. I’ve have observed in my past races that Gels, after ingesting about 10 pieces, I would end up throwing up even if I use different flavors and flavors that I liked that didn’t give nauseated feeling in my past ultra runs.

My post-nutrition intake would be immediately after the workout——lots of water, one can of coke or one bottle of Ensure and a Power Bar. Once I arrive home, I would eat a complete meal. For the rest of the day, I would continuously hydrate myself with water, sometime consuming 1.5 gallons of water, and strictly adhering to my complete meals—carbohydrates, fats, protein, vegetable and fruits.

I have also incorporated “speed” workouts in my weekly program. Wednesday is usually my “speed” day where I do it on a flatter ground and paved road. This is the only time that I don’t go to the trails and mountains. Since there is no oval track near my place, I would go to a Public Park (Echo Lake Park) where the streets that surround it has a total loop distance of exactly one mile. I would do 1 mile X 5-6 repetitions or 2 miles X 3 repetitions with at least 5-6 minutes rest/jog intervals in between repetitions. In the mountains/trails, I usually do some “strides” or fast & quick leg-turn-overs on flatter portions within a distance of 50-100 meters just to give some “wake-up” drill to my tired leg muscles.

Once or twice a week, I would go to a mountain which has an “up and down” route where I have measured on each way (2.5 miles up & 2.5 miles down). I would wear my hydration vest full of 2 water bottles and 1.5-liter of hydra pack on my back with solid foods. I would practice “power-hiking” on the UP portion of the course and never attempt to do any run or jog. I would register the time from the start up to the time I reach the peak of the mountain. I have observed that I had been improving my time to reach the peak every week. The 2.5-mile distance has a vertical distance of 1,280 feet and my best time so far is 43 minutes for the power hiking in the UP direction.

On the ridge of the mountain, I would continue jogging and hiking for about 2 to 3 miles. On my way back, I would start my fast “downhill run” on the measured portion where I had my “power-hiking” workout. My attitude here in the fast downhill run is a “go for broke” one! A fast and continuous downhill hill run for 2.5 miles would “thrash” my legs! I am surprised that my old knees can still withstand the hard pounding of my feet on the ground. Every week, I would improve on my time on this downhill run! My fastest time for the downhill run is 20 minutes!

Power Hiking and Fast Downhill Running made me register a faster pace and speed for my daily runs!

Two years ago when I shifted to trail running, I did not give any attention to the vertical distance (total ascent/descent) in my workouts but it was later last year that I have concentrated more on the vertical distance of the trails I’ve been into. However, since I’ve started this new training season, I made sure that my weekly totals on the vertical distance will not be lower than 6,000 feet.

On Mondays and Fridays, I would do some stretching and calisthenics/core strengthening exercises. I would also do “foam rolling” to my legs for about an hour with more concentration to my calves, hamstrings, quads, and butt muscles. I stopped my lap swimming for the past weeks and by the end of the 7th or 8th week, I would incorporate (stationary) cycling in my weekly workouts.

On my weekend LSDs, I don’t eat a heavy breakfast (ingesting only coffee) as I want to simulate how I would apply my nutrition and hydration strategy when I am about to reach my “bonking” period which is about 1-2 hours after the start of my run. This is where I would observe how my body would react to any food or fluids that I take in, whether it is water, Tailwind, S’Caps, solid foods (power bars/baby foods/power bars/dried fruits), electrolyte mix, or Clif Bloks. So far, my maximum LSD distance was 20 miles in 6 hours, carrying a heavy load of water in my hydration vest (2-20 oz of water bottle & 1.5-liter hydrapak on my backpack + solid foods). However, if I use my 2-16 oz Simple Hydration bottles (tucked in my race belt with power bars) and one hand-held 12 oz handheld water, that same distance of 20 miles is usually done in 5 hours or less!

On the technical aspect and the monitoring of my body’s feedback on my performance every workout, my Suunto Ambit 3 Peak GPS Watch, had been very useful in monitoring my Heart Rate, VO2, Cadence, Calories Consumed/Burned, and Recovery Period. From these data, I would be able to know on what to do for my rest and recovery for the next workout. My daily workouts are properly recorded in a notebook/journal that I would religiously write every time I finish a workout, to include, what I feel before, during , and after the workout.

In summary, I attribute my faster and better performance in my 4 weeks of trail running due to the following: (1) Better nutrition before, during , and after every workout; (2) Constant hydration with water every mile with Tailwind every other mile; (3) Speed workouts on Wednesdays and incorporation of “strides” in my daily runs; (4) Adapting my body to ingest S’Caps/Salt Sticks during the run on hotter days without any negative reaction to my body; (5) More vertical distance and higher altitude hiking/downhill running would acclimatize my respiratory system; and (6) “Foam Rolling” & Stretching with Core Exercises twice a week.

I’ve been using my Hoka One One “Speedgoat” Trail Shoes for my LSDs and most of my daily runs while my Inov-8 Race Ultra 270 Trail Shoes and Hoka One One Challenger ATR would be used in my recovery and tempo runs.

Monthly Mileage (August 2015): 238.65 Miles or 381.84 Kilometers

Monthly Vertical Distance (August 2015): 41,605 feet

"Leave No Trace"

“Leave No Trace”








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