On Rehab

17 04 2011

For the past one week, I’ve been regularly going to the Gym to strengthen my knees, quadriceps and calf muscles. In short, I’ve been trying to to cure my injury which I incurred during my “West To East” Run. The problem lies on my left leg which I think had been my more dominant running leg in my workouts and road/trail races.

Since I’ve finished my latest adventure run, I rested and recovered for about 16 days without any run or physical activity. My daily activities were geared to my rest by doing some light stretching exercises, walking, and browsing on the Internet. I did not have any massages but I concentrated more on my intake of natural foods rich in carbohydrates, proteins and fats. However, every two days, I have to take one capsule of Alaxan FR.

After 16 days of no running, I decided to go to the gym and start trying to bring back some “action” to my legs. After 16 days of no activity, I’ve observed that my leg muscles were soft and tender. I missed those times that my legs were full of “lumps” or “rocks” of hard muscles.

I have been doing lots stationary cycling/biking maintaining an rpm of not less than 100; doing also fast rpm on elliptical machines of at least 120 rpm; and lastly, on the rowing machine trying to maintain at least 22-24 strokes per minute. All these exercises are done with an elapsed time of at least 30 minutes. I hope these exercises will result to something better for my running legs.

The core and upper body muscle routine is still there but the emphasis in my gym works are now concentrated to my legs.

To top it all, I’ve been drinking Ensure as my nutrition drinks. Lots of water intake during gym workouts.

We will see in the coming days what would be the result of my gym workouts. I hope my legs will be better.





“West To East”: Evidence

28 03 2011

On of my readers asked me if I am using a Sunscreen Lotion during my run. Unfortunately, I did not bring my 10.8 Fluid Ounce plastic bottle of Hawaiian Tropic SPF 50 Plus Sunscreen Lotion. I had some bad experiences when I use such lotion. At one time during my practice runs, the sunscreen lotion I applied on my head, forehead and face got mixed with my sweat and some got into my eyes. You could just imagine the pain that it brought to my eyes that I was temporarily blind during the run. I had to look for water and soap to rinse my face and head in order to remove the sunscreen lotion and then washed my eyes with clean water. Another experience happened again when I was playing golf. A mixture of perspiration and sunscreen lotion got into my eyes after driving  the golf ball from the tee mound. From there, I was distracted from my game and end up going home.

"Stripes" of a Long Distance Runner

The “stripes” I got from the heat of the sun will be finally gone in a few days with the help of lotion and the powers of Papaya Soap!

I really do not know the effects of the sunlight on my skin as I grow older and as I continue running under the heat of the sun. I would end up like the skin of my friend Wayne Plymale or Jeff Galloway but it would be a honor to have a skin like them. One of these days, I will try to see Mang Victor Ting’s skin to find out what is in store for my skin in the future.

The burned skin on my legs due to the heat of the sun are already peeling off and I have some patches of white dead skin combined with my actual dark brown colored skin. I hope these burned skin will peel off soon faster!

Left Lower Quads Have Swollen After The 4th Day

My swollen left lower quads had gone back to its normal state/size and condition. After 6 days of rest and recovery, the swelling and pain are gone! I had to apply daily dose of Ice Bag Treatment (20-30 minutes), elevation with my legs when I sleep, one Alaxan FR every day, complete diet and constant hydration, and lots of Salonpas Patches before going to bed!  No massage and stretching had been done yet to my leg muscles. (The picture above was taken on the night after I completed my adventure run!)

I am still on a rest and recovery mode but many things are already playing in my mind about ultra running (and marathon races) here and abroad. See you on the roads and trails soon!

For those who have recovered already from the BDM Races, I hope to see you at the 1st Mt Mayon 360 Degrees 50-Mile Endurance Run. This is the first PAU-sanctioned road race for the year. If you want to earn your points for the most coveted “PAU Runner of the Year” (PROY) Award, you have to join this run! See you in Legazpi City this coming weekend!





“West To East”: 6th Day/Fort Magsaysay & Mountain Pass

25 03 2011

10:30 AM March 20, 2011/Santa Rosa to Laur, Nueva Ecija

The last time that I passed along the Santa Rosa to Fort Magsayay Road was in the mid-part of 2004 when I was a Brigade Commander of the 702nd Infantry Brigade of the Philippine Army’s 7th Infantry Division with my Headquarters located in Barangay Calaanan, Bongabon, Nueva Ecija. The road was not yet paved/asphalted as most of it was a narrow dirt road. This road is the most direct route to Fort Magsaysay from the Maharlika Highway in Santa Rosa and I take this route as a short cut to avoid the traffic of vehicles in Cabanatuan City. The road has a distance of 20 kilometers where both sides are open with rice fields and dry lands which were planted with mango trees as you approach to the military reservation of Fort Magsaysay.

Looking Forward To The East

Fort Magsaysay is the biggest military camp in the country which consists of hundreds of thousands of hectares from the eastern portions of Santa Rosa, Nueva Ecija up to the seashore of the Pacific Ocean. The area is so vast that the military could not guard the reservation from informal settlers; kaingin farmers; and other kinds of squatters. Even if various types of military training are being conducted in these areas ranging from artillery fires, tank manuevers and combat fires, military exercises with other allied armed forces in Asia and the USA, and other kinds of special operations, those unscrupulous illegal settlers are still there to claim a portion of the military reservation. It is sad that the military reservation is now shrinking.

I am Starting To Sweat Few Kms From Start

When I was the Camp Commander of Camp Aguinaldo, I had a chance to play a round of golf with the Speaker of the House of the Representatives then and he asked me what is my solution for the unabated military adventurism of young officers to topple whoever is in power in the government. I told him that my idea is not a solution but it is a firm message that AFP Officers and Soldiers who are involved in this kind of military adventurism should be punished severely. I told the politician that it is about time to establish a State Penitentiary (outside Metro Manila) with a Military Prison Facility at the middle part of the Fort Magsaysay Reservation Area! And let these prisoners develop the area as homestead where they can produce and cultivate food and herd some domesticated animals and be away and out of reach from the media. The politician liked my idea and it ended there.

The Color of my Shirt is Becoming Darker

I expected that today’s run will be the most challenging stage due to the hotter temperature of Nueva Ecija and the looming hills/mountains that I am going to traverse as I progress towards my destination. I was informed by some of the officers assigned in Fort Magsaysay that there is already a short cut route from Fort Magsaysay that goes all the way to Laur, Nueva Ecija that traverses the mountains east of Fort Magsaysay. And the road has an estimated distance of 64 kilometers from Fort Magsaysay to the town of Dingalan, Aurora.

Ahhh...Brgy Liwayway, The Heat, The Clouds and The Mountains

The flat, wide and hot road from Santa Rosa to Fort Magsaysay was already a challenge as I started my run at 10:30 AM. From where I started, I estimated that I still have at least 81 Kilometers to my destination and covering one-half of the distance was already enough for my day’s run. I started my run from where I stopped the previous night. I was still using the Adidas Tech Fit Compression Shorts and with my Gray NIKE Compression Shirt. I decided not to use my arm sleeves as I would like to see my perspiration simply dry up from my skin while I was running. I prepared for my Ice Bandana to cool off my neck and nape and my Buff to cover my face. The ritual for hydration was still there and my strategy for my pacing but every time that I have my pit stop, I have to pour cold water on my head making my running cap wet/damp while running. This was the first time that I did such ritual of pouring cold water on my head and nape every time I take a sip of water from my support vehicle. Since I did not bring sponge, this ritual gave me a refresh feeling every two kilometers.

Nice Mango Orchard On My Left & Still Looking Good

 The pain on my knee/left quads was tolerable and I have to make some adjustments with my footwork. The ASICS Gel- LyteRacer DS was very nice and comfortable to my feet as they are light with the much-needed cushion. I decided to use this shoe throughout the run after my bad experience with my Adidas Adizero Mana on my 4th day leg.

Finally Entering the Fort Magsaysay Territory

The Fort's Cantonment Area Is Still Far From This Place

As I got nearer to the boundary of the Fort Magsaysay reservation, the road started to ascend but I knew it was runable but I opted to conserve my strength by brisk walking through the uphills and resume running on the downhill parts. As I reached the intersection of the road that goes to the Gate 1 (Main Gate) of Fort Magsaysay, trucks that carry US Armed Forces mobility assets and other equipment were still passing me and saw them entering the premises of the camp. I concluded that with the volume and number of trucks that passed me for the past two days, this military exercise would be involving a lot of troops and administrative personnel!

The Last Wide Truck To Pass Me & Approaching A New Crossroad!

 As I crossed the Bangad-Fort Magsaysay Road, I could see in front of me a newly constructed and newly-opened highway that goes way up to the mountains of Fort Magsaysay. The peak that I am going to reach was still vivid in my mind. It was the same “impact area” or location of our target when our basic infantry class had our hands-on firing of the 105-mm Howitzer Artillery pieces. Yes, those were the days when we were trained to request for an artillery fires by following some “structured” steps so that the one who is adjusting and pulling the trigger of the artillery piece would be able to land the artillery ammunition/rounds accurately to where the target is.

My Entry To The Newly-Opened Fort Magsaysay-Laur Shortcut Highway

Still Enjoying The Scenery of the Place

Still Counting On My Strides...Hydration Strategy Maintained

Quick Lunch At This Place

 After running at least 3 kilometers from the crossing/entrance of this new highway, I dropped by a roadside eatery, the only eatery before going up the peak of the mountain. It’s called Big Joe’s Eatery and I immediately asked for the viand available for lunch. They have Sinampalokan Na Manok which was the viand with a soup/broth for the day and I ordered two orders. The taste of a home-coke viand is heaven, moreso, if you are running a multi-day stage run!  They simply call the place “Tanawan” which is the common name they give to a place at the foot or mid-part of a mountain as you go to the peak. While I was eating, a white Lexus Car stopped at the place and the occupants also took their lunch thereat! What? These people could be locals, I thought. But when they were finished with their lunch, they asked how far is Santa Rosa is from the place. A-ha! They are also first-timers like me on this road!

Started Running Again After Lunch...The Mountain Pass Is On The Left Side of the Mountain!

 The road leading to the peak of the mountain was very challenging and the temperature of the day was so hot that I have to be supported every 500 meters. Definitely, this is the hardest leg of my adventure run. If the ascending portions are very challenging, the descending parts are much more challenging. I have to control my footsteps on the steep descending portions as I don’t want more pain and swelling of my left quads and knee. I took light and short strides on these downhill portions as I was careful with any untoward incident or issues on my leg muscles. I don’t want to do any foolish thing that may cause any untoward accident to happen with barely 50 kilometers away from my destination as I wanted to finish this adventure run. It could be funny to see me running on those descending portions as I could visualize myself to be running very erect with my back straight up as I control my footsteps/stride.

I Like The Heat From the Sun & The Road

Walking Backwards Along Steep Sections of the Road

I admit I walked on those steep ascending portions of the route that leads to the peak of the mountain. Sometimes, I tried to walk backwards just to relieve the pressure on my quads and knees as my calf muscles are the ones that are working and being stretched. There was no point on attempting to jog along these parts of the road. I feel much comfort that I was able to see a military detachment on top of the mountain where you can see Cabanatuan City on the west and the Sierra Madre Mountains on the east. Aside from providing security in the area, the military is also reforesting the place with young trees. There is also a road side eatery where food and refreshments are available and I could see some Nipa Huts which you could rent for P 50.00 per hour to enjoy the view of the place!

The View of Santa Rosa & Cabanatuan City On The Background

A Nipa Hut On Top of the Mountain

Aaahhh...Trying To Reach The Peak

 As I passed the peak of the mountain, I knew it will be a roller-coaster run/jog/walk up to the crossing on the old road/highway that goes to the small town of Laur, Nueva Ecija. The eastern side of the mountain is more developed and more populated as I could see some mango orchards and cultivated fields on the side of the mountain. There are also groups of houses (they call itself as “puroks”) which I assume are also illegal settlers. But most of all, I really wonder who owns those mango orchards whose trees are already bearing fruits that nearly touch the ground. I hope these mango orchards are under the administration of the military units stationed in Fort Magsaysay!

What??? Another higher peak hidden?

My Reward For Reaching The Top of the Mountain!

Mountains At The Background Are My Destination

Roller-Coaster Run On The Eastern Side of the Mountain

Running Beside A Mango Orchard

I told to myself that I have to reach the crossing towards Laur before it becomes dark. With consistent pacing and following my hydration and nutrition strategy, I could see already in a distance the vehicles that are travelling along the Laur-Gabaldon Road and it gave me the satisfaction that I still have one more day to go before I finally reach my destination.

Too Much Salt From My Sweat Even Without Taking Any Salt Tablets

Another "Marin Headlands" Version In Laur, NE?

Tired & Exhausted But Still Having Fun!

Getting Nearer to the Crossing in the Old Highway

As soon as I reached the crossing, I found out that I was able to cover a distance of 41 Kilometers since I started my run from Santa Rosa but I wanted to reach the Km Post 0 that is located in the Poblacion of Laur. I instructed my support crew that I have to complete at least 42 kilometers and I need one more kilometer to run. So, while I was running along the Laur-Gabaldon Road, in a few meters, I saw a Km Post that says that there are 4 kilometers more to go before reaching the town of Laur. I decided to continue my run with my support vehicle providing me with the illumination I needed. The road was not busy and it was already dark. I comfortably maintained my strides with the objective of reaching Laur and be able to run a distance of 45 kilometers for the day. As we got nearer to Km Post 0, we were able to pass by a store that serves hot mami and I decided to stop and take some hot noodle soup.

Finally Arriving At The Crossing of the Old National Highway to Laur

Running In The Dark Towards Laur, NE

We actually want to ask some information from the locals about the nearest resort where we can stay overnight and the store was the best place where we can inquire about such information. As we were eating our noodle soup, I started the conversation with the owner and after some exchange of questions and answers, we decided to take a look at the said resort that the owner of the store had recommended. However, I still need to run and reach Km Post 0 of Laur, Nueva Ecija. I was surprised that the Km Post is only 150 meters away from the Store!

Eating Chicken Mami In Laur

 I stopped my run officially for the day on the said Km Post. I need to rest but the place where we are going to check-in for the night is still 18 kilometers away towards Gabaldon. It took us only few minutes to reach the place aboard our support vehicle. Although the place is not well lighted, we did not mind as we need a place where we can take a shower, wash some clothes, and sleep overnight. Unfortunately, there is no Wi-Fi Connection! However, I am sure that once there will be sunlight the following morning, the place will emerge as a beautiful place to rest and stay!

Last Kilometer Post For The Day...36-37K To Go!

I was able to cover a distance of 45 Kilometers from the Starting Point in Santa Rosa up to Laur, Nueva Ecija. This leg is the hardest day in my adventure run due to the hot temperature in Fort Magsaysay and its immediate environs and the challenge of the steep inclines going to the mountain pass. The steep descending portions were also a challenge on my part because of my swollen quads but I was comforted with the nice scenery that my eyes could see all around me. These places and scenery are priceless!

We stayed overnight in a resort which is called Stone 8 Resort which 5 kilometers away from the Poblacion of Gabaldon, Nueva Ecija.

Some of the data/information on this day’s run:

Weather: Very, very hot along the Santa Rosa-Fort Magsaysay-Mountain Pass Road.

Distance Covered For The Day: 45 Kilometers

Time of Actual Running: 8 hours

Average Pace: 4-5 Kilometers Per Hour

Running Apparel: Adidas Tech Fit Compression Shorts; NIKE Compression Shirt; Adidas Running Cap; NIKE Black Soccer Socks; Ice Bandana; Buff; Sunglasses by Ray-Ban & Oakley

Running Shoe: ASICS Gel-LyteRacer

Expenses:

Lunch @ Old Joe’s Eatery (good for 2 persons)—P 120.00

Hot Mami @ Laur (good for two persons)—P 46.00

Total Expenses For The Day—P 166.00

Total Number of Kilometers (After 6 Days)—252 Kilometers

To be continued…





“West To East”: 5th Day/”Pain Is Temporary”

23 03 2011

12:45 PM March 19, 2011/SCTEX Exit/Entry in La Paz, Tarlac to Santa Rosa, Nueva Ecija 

I got good signs that I would be able to continue my run on the 5th day when I saw my swollen left quadriceps had reduced in size and the pain I felt could be tolerable when I woke up in the morning with 9 hours of sleep. It did not matter if I was going to start at noon time for my day’s run as long as I can push my body to run a distance and bring myself nearer to my place of destination.

I was glad that I brought my Adidas Tech Fit Compression Shorts which has those shiny straps that are positioned on the buttocks & hamstring areas and connecting to my quadriceps muscle. The shiny strap has a way to compress and hold my muscles on the areas it covers and it relieves pain on such areas. I was lucky to have brought such compression shorts which I don’t normally wear on my training and road races. It was a blessing that I brought such compression shorts!

After taking my shower after I woke up, I tried the shorts and it perfectly solved my problem about my quads—the swollen portion is pressed by the strap and it minimizes the pain that I could feel every time I lift me left foot from the ground. At this point, I know I could reach my destination with the plan to use this compression all the way to the beach of Dingalan Bay.

After we checked-out from the hotel, we have to travel 35 kilometers from Cabanatuan City back to La Paz, Tarlac but along the way, we decided to take it easy for the day and observe how my swollen quads would react for the day’s run. In Zaragoza, Nueve Ecija (the first town of Nueva Ecija from Tarlac Province) and the town next to La Paz, Tarlac, we stopped by in one of the road side eateries which had been there for the past 40 years serving broiled catfish (hito) to people passing such area. These catfish are freshly caught and cooked as the place is surrounded with river and marshland.

Early Lunch @ Eva's Restaurant (Broiled Hito, Fried Pork Liempo, and...)

Beef Bulalo @ Eva's Restaurant (La Paz-Zaragoza Boundary)

We had our early lunch at 11:00 AM at the Eva’s Eatery which located near the Zaragoza Bridge (there is a lot of bridges though in Zaragoza in between La Paz and Santa Rosa). As we entered the place made of bamboo, wood, nipa hut, and concrete floor, I observed that the place is clean and had improved a lot since my last visit here when I was still a Lieutenant/Captain. The Inihaw Na Hito and broiled Pla-pla wrapped on an aluminum foil are still the favorite dishes in the place. We ordered Bulalo, Inihaw Na Hito, and Fried Pork Liempo and the food was great. We stayed in the place longer as we had planned as more customers entered the establishment. There was this group of motorbikers who stopped for lunch, two families in two separate commuter vans also joined, a middle-age couple, individuals, and seemingly businessmen and travellers passing along the said road.

After lunch, I prepared myself inside the restaurant by wearing my running shoes and arm sleeves and I knew that my trip to the starting point will be a short one. I started the run at 12:45 Noon after the usual photo-ops. It was hot but I was used to it already. At this time, I was wearing the “A Runner’s Circle” (BOA USA) Technical Shirt from Joe Matias, Raul, and Perkins of the said Specialty Running Store. I know, wearing this shirt is some sort of advertising the place and most of the people at the Eva’s Eatery were able to see my shirt, moreso, on all the places that I have passed along the way. It was a way to give back the favour of what ARC Manila had supported to the Elite Team Bald Runner, BDM and PAU Races. Thanks, guys! You are doing great to serve the running community of the country. Please continue helping others!

@ The SCETX Exit/Entry in La Paz, Tarlac

 I was glad my swollen left quads are holding up with the continuous pounding of my left foot on the road. I tried to shift my “more dominant” running leg to my right leg/foot and tried to run with my left leg with a very light touch on the ground. The counting of strides was still there and the “drill” on the road was followed religiously without let-up. Everything that I was doing on the road was already automatic and the support crew was already expert on providing me everything that I needed.

On The Road To Santa Rosa, Nueva Ecija

Running Alone On The Road

Entering The Province of Nueva Ecija

Along the La Paz-Zaragoza-Santa Rosa Road, I was consistently passed by wide trucks that carry US Marines’ mobility equipment, generators, and water treatment facility which I suspect to be proceeding to Fort Magsaysay. There must be a Joint Military Exercises which is about to be conducted with the US Armed Forces and the Armed Forces of the Philippines inside the vast areas of Fort Magsaysay. Even if I was running on the right side of the road, these wide trucks really give some space as they passed me. The trucking company has good and disciplined drivers.

Passing On Those Parked Trucks Carrying US Armed Forces Assets

Passing Trucks Giving Me Space On The Road

Resting While Having Some Photo-Ops With The Ricefields

I Love The Pain and The Scenery Along The Road

I passed by the Eva’s Eatery and had some photo-ops outside of the place. The traffic of vehicle on the Nueva Ecija side is lesser as compared with the Tarlac side. The road from Zaragoza to Santa Rosa is bounded with vast ricefields on both sides and it was refreshing to see the colors of green and yellow as most of them have already grains on it. The rice will be ready for harvest in a few weeks’ time. 

Signs That I Was Near The Poblacion of Santa Rosa

Running As I Crossed The Santa Rosa Bridge

And Then Walking Up To The End of the Bridge

Finished 30K At This Point But I Need To Run Some More!

Since this day’s run is for me to observe the condition of my swollen quads, I made it a point that this is my recovery run. I decided to cover a distance of 32 kilometers. Once I crossed the Santa Rosa Bridge, I was able to complete 30 kilometers. I needed to run another 2 kilometers and crossed the Maharlika Highway as the road leads me to Fort Magsaysay.

It was already dark when I reached the last kilometer post for the day. My swollen quads had passed the test and they have maintained its present condition. The pain was still there but it was tolerable. A longer sleep/rest will surely do the trick for me to be ready again for the next day’s run. The Adidas Tech Fit Compression Shorts did its job to hold my leg muscles during this recovery run lasting for 5 ½ hours actual time of running. I highly recommend this kind of compression shorts for those who are ultra runners and planning to do their multi-day adventure runs in the future. I decided to have it washed immediately and have it as my running shorts for the next day!

Continued To Run, Passing Along the Santa Rosa Public Market

Finally, Sitting On Top Of the Last Kilometer Post of the Day!

My dinner was in one of the road side eateries in Cabanatuan City with Sinigang Na Baboy, Lechon Paksiw, and our left-over of our Bulalo from the Eva’s Restaurant in the La Paz-Zaragoza boundary. After the dinner, we had to go back to the Hotel where we stayed the previous day because of its Wi-Fi Connection and clean rooms.

I did not had my swollen quads massaged but placed an Ice Bag to it for a duration of 30 minutes and then apply a thin layer of Omega Pain Killer and I took one capsule of Alaxan FR before going to bed.

So far, I’ve completed a distance of 207 kilometers after 5 days of running from the beach of Bolinao, Pangasinan. I knew I would be running another 70+ kilometers until I would reach my destination. I had mixed emotions before going to bed as I knew the places I will be passing along will be bounded with mountains and the roads offer more steep inclinations and therefore, will be more challenging on my part. There is only one way to think about the challenges for the next days—think positive!

Some of the additional data/information on this day’s run:

Weather: Very hot but becoming colder during night time.

Distance Covered For the Day: 32 Kilometers

Duration of Actual Running: 5 ½ Hours

Average Pace: 5-6 Kilometers Per Hour

Running Apparel: A Runner’s Circle (BOA USA) Shirt; Adidas Tech Fit Compression Shorts; Adidas White Soccer Socks; Headsweat Running Cap; Local Buff; Arm Sleeves; Nathan Hydration Belt; and Sunglasses by Ray-Ban

Running Shoes: ASICS Gel-LyteRacer

Expenses:

Dinner (Previous Day)—P 450.00

Early Lunch @ Eva’s Restaurant with Softdrinks—P 640.00

Hotel Accommodation—P 900.00

Dinner @ Cabanatuan City Roadside Eatery—P 160.00

Gasoline @ Cabanatuan City—P 1,000.00

Total Expenses For The Day—P 3,150.00

Total Distance Covered (After 5 Days)—207 Kilometers

To be continued…





“West To East”: 4th Day/Swollen Quads!

22 03 2011

 9:45 AM March 18, 2011/From Camiling, Tarlac to SCTEX Entry/Exit in La Paz, Tarlac

I was able to sleep for 9 hours at the Royal Blue Hotel in Camiling, Tarlac and it was really a sound sleep. I felt energized again for the day’s run from Camiling, Tarlac up to the Kilometer Post where I could decide to stop to end the day’s run. The plan was to run leisurely without thinking of the number of kilometers that I have to finish for the day. I also started not to follow the Galloway Ratio of Run-Walk. I just simply ran an average pace of 7:30 to 8:00 minutes per kilometer and take a brief walk few meters before reaching my support vehicle. However, I maintained my ritual of walking the uphills and running through the downhills. My brief pit stops would last from 2-4 minutes and checking my blog through my laptop would last up to 15 minutes. And eating in those carinderias/road side eateries would last me for a stop/rest of 20 minutes!

After the usual “drill” upon waking up from bed, my team was ready leave the hotel for a brief breakfast at Jollibee. After breakfast, I was brought to the last kilometer post where stopped the previous night for the regular photo-ops as a part of the starting regimen of every daily run. I started my run at 9:45 AM.

@ Camiling, Tarlac: Start of the 4th Day

 It seems that Camiling, Tarlac is the “melting” pot of the western portion of Tarlac Province. Once you pass along the commercial district of the town, you could see the slow movement of vehicles due to traffic. There was a parade of vehicles advertising some sort of Hog’s Feeds and a new business establishment for farm needs and supplies. It is also the crossroad of vehicles going to the central towns of Pangasinan and the western towns, too! So, vehicles and mass transport/buses coming from Manila and from the Western & Central Pangasinan would converge in this town. Due to the heavy traffic of the main road, I had to walk for about 2 kilometers on the sidewalk trying to observe the people, the vehicles, and the environment. It is good to see 2 PNP personnel manning the crucial intersection to see to it that the traffic is done in orderly manner. All the vehicles are moving but with a crawling speed, at least, all the vehicles are moving.

Running On The Gravel Sides of the Road

After two kilometers of walking and another right turn towards Tarlac City, I started my jog as I met a lot of vehicles coming from the opposite direction. The usual ritual during the previous run was followed—drink water every 2 kilometers where my support have advanced; drink sports drinks every 1 ½ hours; and eat solid food during my longer duration of pit stops. Just like in the previous days, I see to it that I have to urinate at least every hour and observe how my body is perspiring. Since yesterday, I opted not to take any Tylenol tablets to ease the pain on my running legs.

The road from Camiling to Sta Ignacia, the next town, and towards Tarlac City is famous for those rolling and long ascending and descending slopes that I have to force myself to walk on those ascending portions and run through the descending parts. It was a repetitive process to be doing this to preserve the strength of my leg muscles. On those walking breaks on the ascending portions, I would also count my strides just to be able to have a continuous rhythm and pace throughout those inclined portion. Although I was still on the right side of the road, I would go to the shoulders when I have my walking breaks. But on those descending parts of the road, I have to continue my running on the paved portion of the road. If there is white-line paint on the edge of the road, then this is the place where I have to land my foot during running. Those white lines are surprisingly rubberized that it has some bounce on my running shoes. There were lots of ascending and descending parts of the road for today’s run.

Leaving The Town of Camiling, Tarlac

Running Alone On The Road...Again!

At Barangay Nambalan in Sta Ignacia, Tarlac, in front of one of those High School compounds, I passed by a group of students who were walking towards the direction where I was going. As I passed them, I waved my hands at them and they cheered at me and they were shouting words of encouragement. After 300 meters ahead, my support vehicle was waiting for me. While the group of students were walking behind me, I stopped at the support vehicle and started to have my “ritual”—drink and sit on my stool. As I was sitting and resting, the group of students reached me and one of them said,

Student: Uncle, adda met gayam napintas a lugan mo. Apay nga agtar-taray ka? (Uncle, you have a nice car and why are you still running?)

BR: Exercise ko lang daytoy! (I am doing this as a part of my exercise)

Student: Uncle, Ban-banogem lang dayta bag-bagim! (Uncle, you are just punishing yourself!)

BR: (Silent. No words to think of)

The student is smart and he has a point! After that conversation, I was already thinking of stopping my adventure run and go home to have my rest. But as a “warrior” I don’t want to be distracted in accomplishing the mission that I have set to myself.

Time To Eat...

Shaded Road With Acacia Trees

Nice Road & Back Of A Runner

Time To Eat...Again!

Time To Update My Blog...On the Road

Entering The Boundary of Tarlac City

 I resumed my run and running and walking through the ascending and descending portions of the road that leads to Tarlac City. Later, I was already entering the city limits of Tarlac. The Aquino Bridge is the target to cross and I am already within the Commercial Center of Tarlac City! But something is bothering me on my feet. It seems that my feet are burning and I could feel that they are getting hot and had expanded. With one kilometer to go before the Aquino Bridge, I decided to stop by my support vehicle and changed my socks and running shoes. I opted to use the Adidas Adizero Mana for the day but it was my first time to feel such burning sensation and expansion of my feet after running with it for about 32 kilometers. I was using my ASICS running socks which I’ve been using for my long runs but I knew it was the shoes that was causing the problem. I immediately changed my socks with the local PUMA running socks which are thicker and used the always reliable stability-cushion properties of my ASICS Gel-Kayano 14 shoes.

Starting To Feel The Traffic In The City

After changing my shoes and socks, I was back on the road, crossing the Aquino Bridge, walking along the commercial district of Tarlac City and later I was already entering the road that goes to La Paz, Tarlac and to the SCETX Entry/Exit. As I was running along the La Paz-Sta Rosa Road, I felt I was hungry and decided to stop in one of the Carinderia/Turo-Turo Eateries. I ate a big bowl of Bulalo Mami/Noodle Soup with Ice Cold Coke. The simple meal energized me and I resumed my running.

It was already getting dark and the main task at hand was to reach the SCTEX entry/exit where I’ve decided to end the day’s run. I think I walked on the last 3 kilometers because of the heavy traffic on the said road, the dark sidewalk, and most of all, those gravel filled sidewalk where the foot hurts when I step on those big and small stones!

Last Kilometer Post For The Day

 Finally, I reached my target, SCETX! At this point, I was already thinking of ending the adventure run and head towards Metro Manila. For today’s run, I was able to cover a distance of 45 Kilometers and in a Total of 175 kilometers in 4 days. I could feel that there was some pain on the mid foot portion of my left foot and my left knee was also in pain. After changing to drier clothes, I decided to look for a place where we could sleep with a Wi-Fi connection and I was back on my mission.

At La Paz, Tarlac"s SCETX Entry/Exit

After eating my dinner, checking in a cheap hotel with Wi-Fi Connection in Cabanatuan City, and taking a shower, I observed that the lower portion of my left quadriceps had swollen. I thought it was my left knee that expanded in size but as I compared it with my right leg, I could see and feel that it was my lower left portion of my quads (it connects to the knee) that have been bloated and had some pain when it is pressed by the thumb. It was my first time to experience this and I knew that I got it from those descending roads in Sta Ignacia and Tarlac City. I would say this is the description of ultra trail runners of what they call as “fried quads”. There is no panic! I told my support crew, Marlon, to put some ice in my ice bag and have it strapped on the swollen part of my quads and then to massage it lightly with Omega Pain Killer. And lastly, to remind me to take one Alaxan FR capsule before I go to sleep.

After 9-10 hours of sleep, the swollen quads had reduced its size and there was no more pain that I could feel on my quads. It’s a “Go” again for the 5th Day!

Some data/information during the day’s run:

Weather: Still hot but there are some places that were shaded with trees.

Distance: 45 Kilometers

Duration of Run: 9 Hours (due to more walking on the last 3 kilometers)

Average Pace: 5 KPH

Running Apparel: Team BR Technical Shirt; Adidas Adizero Running Shorts; ASICS Running Socks & PUMA Spots Socks; Local Buff; Headsweat Running Cap; Sunglasses by Ray-Ban & Oakley

Running Shoes: Adidas Adizero Mana (For 32 Kilometers) & ASICS Gel-Kayano 14 (For 13 Kilometers)

Total Kilometers Covered (4 Days)—175 Kilometers

Expenses:

Hotel Accomodation—P 750.00

Dinner (Previous Night) & Breakfast—P 700.00

Gasoline—P 1,000.00

Total Expenses—P 2,450.00

To be continued…





Jeff Galloway’s Lecture @ Oakwood

15 02 2011

Weeks before the arrival of Jeff Galloway to the country, I was invited by Lit Onrubia after he crossed the Finish line at the Rizal Day 32K Run to attend in one of the scheduled lectures. On the other hand, a few days after,  Jerome Cartailler, BDM 102 veteran/PAU runner and resident chef of Oakwood Premier also extended his invitation for me to attend a “shorter” version of Jeff Galloway’s Lecture at the said hotel. I learned later that Jeff Galloway stayed at the said hotel during the duration of his stay in Manila.

I opted to join the lecture at the Oakwood Premier as it suited to my schedule for the said weekend. Twenty minutes before the scheduled start of the activity, I was already at the venue with another runner. Jonel Mendoza of FrontRunner Magazine joined later and Lit Onrubia of Chi Running was also there as he acted as the host and moderator of the event.

As soon as Jeff Galloway entered the lecture area, Jonel and I approached him and we started a conversation with him. As usual, Jonel was the more articulate and talkative one for the introductions and Jonel “trapped” Jeff Galloway with copies of his FrontRunner Magazine as he gave Jeff lots of them. The “blitzkrieg” approach led to a special pose for picture with the guest lecturer!

Number 1!!! BR, JG, JM

I could sense that Jeff Galloway knew things about me and Jonel (He could have visited my blog or had been well-informed by his Hosts about the running community and the running magazine of Jonel). He started a topic where he informed us about his son, Brennan Galloway, a running film producer who made lots of running films about the famous “minimalist” ultra trail runner, Anton Krupicka. There you go, Jeff knows that we are ultra marathon runners!

After a few conversations with the guests and Jeff, the lecture started at least 10 minutes late from the schedule which was okey with us as more interested guests were entering the venue. At least, 40 guests were present during the lecture.

Jeff Galloway had been in the country when he was still in the active military service as he was with the US Navy in his younger years. He knows about Subic and Olongapo, of course! He did not mention the particular year when he was here in the country. I could only guess that he was here during the Martial Law years under the administration of former President Marcos. (Note: Dr George Sheehan, a runner, writer and lecturer was also with the US Navy rising to the rank of Navy Captain).

One Hour Lecture Full of Information About Run-Walk Strategy

Jeff Galloway Lecture was geared towards his “The NO PAIN Marathon Program”. Let me quote the brochure which was available for all of us that explains the Jeff Galloway Method of Training:

  • Minimum workouts needed: 20-30 minutes on Tuesday and Thursday plus a weekend run.
  • Weekend Run gradually increases to goal distance in gentle increases, followed by short runs.
  • Walk breaks are inserted into every run, from the beginning, to erase pain and fatigue
  • Avoid running too fast by using a “magic mile” prediction exercise (MM).
  • Many surveys have shown that taking walk breaks early and often result in faster finish times.

The “Magic Mile” can predict current potential and set long run pace. You should be able to time yourself for one mile (4 laps around the oval track) about every 3 weeks and the following Run-Walk-Run Strategies should be followed depending on your pace (per km or per mile).

Pace Per Km Pace Per Mile Run/Walk Amount
4:58 8:00 4 min/30 sec
5:16 8:30 4 min/45 sec
5:35 9:00 4 min/1 min
6:12 10:00 3 min/1 min
6:50 11:00 2.5 min/1 min
7:27 12:00 2 min/ 1 min
8:04 13:00 1 min/ 1min
8:41 14:00 30 sec/ 30 sec
9:19 15:00 30 sec/ 45 sec
9:56 16:00 20 sec/ 40 sec
10:33 17:00 15 sec/ 45 sec
11:11 18:00 10 sec/ 50 sec

 More interesting insights and information were gathered during the “Open Forum” where Jeff Galloway was able to answer questions from the guests. Some of the pointers were the following:

  • He does not recommend stretching exercises  for long distance runners
  • Extensive Long Slow Distance Run (LSD) every 3 weeks in the Marathon Program
  • More Long Runs For Endurance rather than Speed runs
  • “Speed Training” is NOT recommended for the 1st time Marathon runners. They should simply enjoy the experience and have fun
  • On Core Strengthening, he recommends two (2) workouts: “Arms Swinging with Light Weights” (natural form when running) and Abdominal “Crunches”
  • Running is controlled by the Brain Function
  • On running compression tights, no benefits on the performance of a long distance runner. However, there are studies that compression calf sleeves are the most beneficial to runners. He highly recommends such apparel to long distance runners.
  • Water hydration during the race is the only thing that is needed during a marathon race.
  • It takes 24-48 hours for the body to absorb the replacement electrolytes from Sports Drinks like Gatorade, PowerAde, Propel, Pocari Sweat, and others.
  • Carboloading from foods rich in carbohydrate taken a day before the race is beneficial.

On a personal note, I don’t agree with his answers about his view on the unnecessary need of sports drinks and food being ingested during the marathon race. In a country like ours, the heat and humidity make our body metabolism faster and there is a need for sports drinks and food to be taken in somewhere along the marathon distance. He thought that Philippines is like Taiwan, South Korea, Japan or the United States where the temperature is too low that a runner could hardly perspire during a marathon race.

I could follow the Run-Walk-Run Galloway Method in an ultra running event to last and finish the distance but I will never walk in a Marathon Race where my goal is to finish a better PR best time.

Ironically, in my collection of running books, I found out that I don’t have any of the books written by Jeff Galloway.





8+8+8

7 01 2011

That is a total of 24 Minutes of Jogging & Walking which I did early this morning!

Exactly a month ago, I had an injury on my left calf muscle that made me completely out from running. It was a “blessing in disguise” to force my body to take a break for a much-needed rest and recovery after 11 months of marathon and ultramarathon races. Read the rest of this entry »





“Uh-Oh! I Did It Again”

29 12 2010

Two days after the 2nd Quezon City International Marathon, I went to Camp Aguinaldo to have my recovery run. I planned to have one loop of the 7K-loop course with a slow pace. However, after running for about 5 kilometers, I slowly increased my pace up to the finish line. But my workout changed when I felt my 7K run was not enough. So, I decided to continue my run with a goal to finish 10K for the day. Read the rest of this entry »





“Heat Can Kill” by George Sheehan

13 10 2010

The following article was written by George Sheehan in his book, “Running To Win”. I purposely wanted this article to be reposted in this blog in order to remind and emphasize to the runners about the danger of heatstroke in running. Many have died due to heatstroke and it is upon the individual runner to take extra precaution on this. On the other hand, it also encouraged that Race Organizers should employ Medical Teams which are trained to deal with heatstroke and better yet, if they are trained as runners also as this article would show that “immediate response and ON-SITE treatment” of heatstroke will make difference on the survival of a victim.

The following is the article as copied from the book. Enjoy reading it. (Note: BDM 102/151 runners should take note on this article)

Heat Can Kill

Despite all we have learned in recent years about heatstroke, runners continue to die from the destruction it wreaks on the human body. These deaths are due to two factors: first, the failure to take the necessary precautions to avoid heatstroke; and second, incorrect management when it occurs.

Precautions against heatstroke are the responsibility of the runner. The protocol to prepare for heat stress, especially encountered in competition, is well established. It includes training in hot weather, carbo-loading, hydrating with fluids, and running at an appropriate pace. During the race, water should be taken at regular intervals as well as splashed or sprayed over the body.

When I run, I wear a painter’s cap in which I place a bag of ice cubes, and I continually soak the cap with water. I never pass a water station without stopping to drink two full glasses and pour one over my head. Wherever there is a hose, I run through the spray, and I carry a cup in the hope that I can fill it with water. And I purposely run 15 to 30 seconds per mile slower than my usual time.

These practices have become so common among runners that the number of heat injuries sustained in races declines each year. Nevertheless, there are always some runners who push too hard, don’t take time to stop for water, or cut corners in other ways. These are mainly highly motivated recreational runners or newcomers to the sport, not veterans. And they are the ones who collapse with heatstroke. Typical symptoms include dry skin, dizziness, headache, thirst, nausea, muscular cramps, and elevated body temperature.

Heatstroke can be a catastrophe, but it need not be. Despite the seriousness of the situation—it’s potentially fatal—correct medical care can and will save the day. And by correct care, I mean the type provided by disaster teams at two of the biggest races in the world run in high heat stress conditions—the Sydney City-to-Surf Race in Australia and the Atlanta Peachtree Run in Georgia, held in July.

While we continue to see random reports of people succumbing to heatstroke, the Sydney medical team has supervised 200,000 runners without a death from heatstroke. In a nine-year period, only two patients were even hospitalized.

There is good reason for this—immediate treatment. Dr. Rowland Richards thinks his Sydney group has arrived at the correct way to treat heatstroke and the correct place to do it: at the race site. Getting a heatstroke victim to a hospital wastes precious time, risking delay in diagnosis and treatment. John R. Sutton, M.D., professor of medicine at the McMaster University in Hamilton, Ontario, Canada, agrees: “Hospitalization may be the very worst approach, especially with subjects whose vital organs are cooking at 107 to 109 degrees Fahrenheit.

That, in a nutshell, is the problem. Fatal heat injury is the result of prolonged exposure to high temperatures. The Sydney physicians are able to reduce initial core body temperatures, taken rectally, of 107 to 109 degrees Fahrenheit down to 100 degrees Fahrenheit in as little as 50 minutes, on the average. This is achieved by applying instant cold packs over the neck, armpits, and groin, along with rapid intravenous rehydration, in every runner with a core temperature of over 100 degrees Fahrenheit. If low blood sugar is suspected, 50 cc’s of 50% glucose is given intravenously. “Failure to follow this routine,” says Dr. Richards, “could result in serious consequences, including death.”

Fortunately, in the one instance in which a heatstroke victim was not given this therapy (a misdirected ambulance was 40 minutes late, then took him to the hospital), the runner did survive.

The Atlanta medical team works on much the same principle. Again, the emphasis is on cooling. Joe Wilson, M.D., the physician in charge, stresses the urgency of bringing down the temperature as quickly as possible. Often this is all that need to be done. Within 30 minutes, patients are usually alert, no longer nauseated, and able to take fluids. If not, intravenous fluids are started. And as in Sydney, no runner has ever died from heatstroke at the Atlanta race.

After reading Dr. Richards and talking with Dr. Wilson, I realized that preventive measures are important, but nowhere near as important as adhering to a tried-and-true protocol aimed at rapidly reducing core body temperature. A heatstroke is a heatstroke. A runner can do everything right and still push himself or herself into a heatstroke as severe as one incurred by an untrained, unacclimatized beginner. At that point, the runner’s life may depend on on-the-spot treatment by an experienced disaster team.

“What is required,” says Dr. Sutton, “is an immediate diagnosis, followed by rapid cooling at the site of the race. Each moment’s delay may worsen the outcome. It is no longer acceptable to have some amateur “ad hoc” arrangement.”

The facts bear that statement out. When we have amateurs running in hot-weather races, we should not have amateurs treating them.

Even the presence of the best professional  on-site disaster team should not keep you from doing your homework, however.





Weakest Link

19 07 2010

My Observations and Insights on Running and Heatstroke:

1. In the summer of 1971, two of my classmates died due to heatstroke after participating in a 10K run in Fort Magsaysay, Palayan City (Nueva Ecija) as a “fun run” with the Special Forces of the Philippine Army where you don’t see any Water Aid Station along the route. The race started late in the morning as most of my classmates finished under the heat of the sun. I saw with my own eyes while two of my classmates convulsed and crawled on the edge of the road, few kilometers from the finish line until they were picked up by the Camp Hospital’s Ambulance. Four of my classmates were evacuated at the Fort Magsaysay Hospital but the two of them were able to recover after a day of rest at the hospital. One of my classmates won the “fun run” as he had been a seasoned runner before he entered the Academy.

2. I saw how my two classmates convulsed and sedated inside the hospital. After a few hours, one of them died. On the following day, the remaining serious patient was transported to V. Luna Medical Center using the Ambulance but after his arrival in Manila, my second classmate died also. The doctors and medical staff at the hospital informed our Tactical Officers that our classmates died due to heatstroke! I don’t have any information if the said incident was fully investigated by the Philippine Military Academy and AFP authorities then. However, my deceased classmates were brought by the PMA authorities in their respective places/towns and they were buried with full military honors and their respective parents received death benefits due to a dead soldier/officer of the AFP. Case closed!

3. Two of my classmates who recovered with the case of heatstroke on that fatal day in the summer of 1971 were very lucky. One of them retired from the PNP two years ago as a two-star General/Police Director while the other one was dismissed when we were on our second year due to failure in Academics but had pursued/finished his College studies, worked in one of the telecommunication firms and now resides in the United States with his family. Both of them had never attempted to train or run in any of the road races since this incident.

4. Fast forward to the last week of January 2009 (last year). Jerry Karundeng, an Indonesian studying in the Philippines, joined the “50K test run” in preparation for the 1st edition of BDM 102. He is a strong runner but he is also a “hard-headed” runner that he did not follow my advise and “tips” while we were running on the course. He was wearing a black shirt, did not drink in every hydration station, was not carrying a hydration belt, and his pace was too fast in relation to the hot condition of the day. His mind was so conditioned to use Pocari Sweat as his sports drinks while my staff was serving Gatorade as I believed, they have the same use for hydration in endurance sports. Jerry finished the “test run” but on his way to Manila while aboard a vehicle, he started to experience “signs & symptoms” of heatstroke. Thus, he was brought immediately to a known Medical Center in Makati. According to my interview with Jerry, the Doctor/Medical Staff who attended to him did not believe that he just finished a 50K run under the heat of the sun! He was given with IV fluids immediately with the thought that he was dehydrated. Jerry was lucky that his body systems stabilized and had undergone some blood test in the said hospital. He was released on the same day that he was brought to the hospital and he was able to commute from Manila to Silang, Cavite. A day later, he consulted their resident doctor in their school and showed him the results of his blood test, the resident doctor explained to him that his blood sodium content was way below the average level. It was a conclusive evidence that Jerry was on the verge of being a victim of heatstroke. (Note: You can read more of the details of Jerry’s experience in his blog at www.highaltitude.wordpress.com)

5. On August 23, 2009 after the CAMSUR 70.3 Ironman’s last athlete reached the Finish Line, the Race Organizer admitted to media reporters that one of the participants, a Senior Executive and Owner of a Corporate entity, died during the triathlon event and he admitted also that a thorough investigation was being conducted. The news was reported on line and in the printed edition of the Philippine Daily Inquirer as soon as possible and it was featured at TV Patrol a day after the event. (Note: This is the exact opposite of Remus case where PDI reported his case on line and its printed edition exactly 14 days after the marathon event!!!). However, up to this time, nothing had been officially published if the casualty was a victim of heatstroke that resulted to a heart attack. 

6. In the 34th MILO Marathon Manila Elimination last July 4th, Remus Fuentes died two days after he was diagnosed as a victim of heatstroke which led him to succumb to a fatal heart and organ failures that resulted to his death. After a few days, Alexander Landera from Cebu City fainted or collapsed in the middle of a road race held in the same City where the race was held in the evening. He was brought immediately to the hospital to be treated. Unfortunately, when he regained consciousness, he started to be incoherent, confused, hallucinating, and thought that he was still in the race. Due to multiple wounds and loss of blood as a result of uncontrollable actions on his part, he died. Both runners were victims on separate road races, belong to different ages and running backgrounds, races held in different locations, different race distances, different weather conditions, and different parts of the day when their respective races were conducted (Remus’ race was in the morning while Alexander’s race was in the evening) and despite such factors, both runners died due to heatstroke! However, in Remus Case, the father was able to document his observations on what the Doctors/Medical Staff had done for his son’s treatment in the Hospitals where his son was admitted.

7.  So, what am I trying to say in this post? With my observations, researches and interviews, I firmly believe that our Doctors/Medical Practitioners could not distinguish if an endurance athlete (runner, ultrarunner, cyclist, triathlete, swimmer or hiker/mountaineer) is a victim of heatstroke or dehydration. Anybody could say that he or she is a “running expert” and say to high heavens and to all the media and Internet outlets/sites all the things and advises as preventive measures from being a victim of heatstroke and dehydration but what should be addressed is on the correct and appropriate treatment of heatstroke. I think, the problem lies on how our Doctors and Medical Practitioners in Hospitals react and treat endurance athletes who are victims of such mentioned heat-related injuries. This is the “weakest link”!!! Correct me if I am wrong, our Doctors (who are not seasoned/competitive runners) do not know how to deal with such cases!

8. In the book “Lore of Running” by Dr Tim Noakes on page 235 states that, “the major factors causing heatstroke during races are: environmental conditions; the speed at which the athlete runs; and individual susceptibility, including whether or not the athlete has preacclimatized to running in the heat. If longer distances races (5K and above) have a prevailing temperature condition of greater than 28 degrees Centigrade, heat injury will occur to a significant number of competitors, regardless how much amount they drink and sponge during the race or how they are dressed. Adequate fluid replacement during racing is only one of the many factors that reduce the risk of heat injury; it is certainly not the only factor and may not even be a very important factor. Aside from “hot and humid” temperature as one of the factors that determine the rate at which an athlete loses heat, clothing is also considered because the more clothing people wear, the less heat they will lose by convection and sweating. The athlete’s state of heat acclimatization (training to heat exposure) and state of hydration (not allowing yourself to be dehydrated) also determine the rate an athlete loses heat from his body.” It could be weird but Dr Noakes believes that only certain people are prone to heatstroke and it could be hereditary, too!

9. In Dr Noakes’ book (which I consider as my “Bible” in Running), a heatstroke victim has a body temperature of more than 40 degrees Centigrade; he/she breathes heavily; and has a rapid pulse rate of 100 or more beats per minute. A heart attack victim has a weak heart beat & pulse rate and the patient does not breath. In a heatstroke patient, a rectal temperature reading should be administered first to find out the exact body temperature of the victim. If the temperature readings indicate a result of 40 degrees and higher, the victim’s torso should be submerged in a tub or container full with ice or ice-water for the duration of 3-6 minutes until the temperature decreases to the normal level of body temperature. After the body temperature has dropped to its normal condition, IV fluids and other blood tests can be administered to check if the victim is dehydrated or if there is kidney damage or organ failure.

10. In simple layman’s term, diagnosing and treating heatstroke is very simple. But according to my favorite author and strategist On War, Carl Von Clausewitz, “The simplest things are the hardest things to do”! And be always safe and careful from the dangers of the sports and way of life that we love and enjoy but always remember that, “Shit Happens” when you least expect it from happening.








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