Seven Years

11 12 2014

It’s been seven years that I’ve been blogging and I am still running in the mountains at the age of 62. And I am still happy doing this kind of ritual, telling my stories about my runs and hikes, and sharing such stories to everybody.

Seven Years = Seven Candles

Seven Years = Seven Candles (Photo From Google)

As I enter my eight year of blogging, there are more things to share to everybody with regards to running, hiking, and anything about adventures in the outdoors, whether within the country or abroad. As long as I am healthy and able, I will be running on the trails and hiking to the peak of mountains if time and schedule would allow me.

For the year 2015, I will pursue my plan to hike the Historic General Aguinaldo Trail across the island of Luzon; hike the Historic General Funston Trail; and experience again, at least, one adventure run (multi-day stage) for the year. I am also thinking of doing some “segment hike” through Fastpacking on some portions of the Pacific Crest Trail in California, USA and this activity will be posted on this blog.

Starting this week, I have resumed my training after two weeks of rest and recovery (no running!) in preparation to my participation in the Trans Lantau 100K Trail Run in Hongkong on March 13-14, 2015. I will post my daily training in this blog so that I can have a journal/diary for my weekly runs. I have plans also of joining selected mountain ultra trail races to be held abroad which will be dependent on the result of my preparatory races and training.

In addition as the Race Director of Ultra Road and Trail Events scheduled for the year 2015, I will conduct some weekend Trail Running Clinics for those new runners who would like to shift on trail running and/or trail hiking. Announcement and publication of this plan will be made on this blog and on Facebook. These Running Clinics will have limited slots.

Lastly, I would like to express my personal thanks and appreciation to the 5,027 subscribers of this blog.

Keep on running!

Bataan Death March Ultra Races: My Legacy As An Ultra Runner

Bataan Death March Ultra Races: My Legacy As Blogger And Ultra Runner

 

 

 





Race Report: 2014 Clark-Miyamit 50-Mile Trail Run (Last Part)

5 12 2014

Race Report: 2014 Clark-Miyamit 50-Mile Trail Run (Last Part)

What Went Wrong?

5. Gout Attack——Just when I finished my last long run in preparation for this event, I had a gout attack and the joint on my big toe was inflamed and sore. My first gout attack was in March 2008 and since that time my choice of food was limited to those with no uric acid. For the past 6 years and a half, I was on a diet and I was able to control my uric acid intake. However, for the month of October, I was not able to control my diet and craving for boiled peanuts & beans and native chicken & goat’s meat! Actually, on those days and weeks that my toe was inflamed, I forced myself to hike on the mountains. On race day, I was still feeling some pain on my toes but I was able to endure even if I was able to ingest my ALEVE tablets before the start of the race.

Very Accurate Depiction Of My Gout (Picture Taken From Google

Very Accurate Depiction Of My Gout (Picture Taken From Google)

What Went Right?

1. Lesser Mileage, Healthier Knees——I am scared to think that reality is setting in—I am getting older and I need to take care of my knees. With the lesser mileage on every week in my training, I was able to preserve the good condition of my knees. Plus, the addition of a recovery day aside from my usual Monday rest had also added the stability of my knees during the race. I did a lot of strengthening exercises which were focused on my legs and core muscles but most of these exercises were geared to strengthen the muscles surrounding my knees. I did these exercises at least three times a week. If you are wondering what are these exercises, they are very simple! I did body squats, lunges, 100-ups, push-ups; exercises that strengthen my hip flexor using an elastic band; and Pilates exercises that strengthen the core.

2. Taper Properly——This is the most violated training principle among the younger ultra runners whom I know. They think that tapering for one week is enough for them to have fresh legs and body ready to tackle this very challenging race. For the two to three months that I was focused on the training for this race, I had my longest run on the seventh week, which is three weeks before Race Day. My longest run was a 26-mile (42K) mountain trail run which lasted for 8-9 hours and I was able to finish strong and my knees were able to hold on with the course where I had my training. After this long run, I made a steady reduction of my mileage on the coming weeks leading to Race Day until I was running 4-5 miles on my last week and got rested and slept well two-three days before Race Day. This is one of the reasons why I decided to postpone the inaugural edition of the General Aguinaldo Historic Trail Run which I intended to join as one of the participants. This race was scheduled two weeks before the CM 50 Race Day. I was able to monitor the younger runners who joined a trail running event one week before Race Day and I had the observation that they did not perform well in this event. Some of these younger runners would tell me that they have not recovered well after the race they have joined 7 days ago.

3. Nutrition——This is the second time in a running race event that I used VESPA. I’ve used this before in my long runs and I find them effective and working well with my body system. At this time, it was more effective when I started using Udo’s Oil as part of my supplementary nutrition. I usually mix at least two spoonful of this oil once a day in one of my viands/food either in my lunch or dinner for the three weeks that I was on tapering mode. I could feel that I was gaining a little weight which I would thought will be a source of my stored energy in my body to be used during the race. I took one pack of VESPA after eating my meal before the race and for the next 4-5 hours I was full of energy, taking only two (2) pieces of GU Gel, and hydrating with water every 30 minutes. I was not feeling “thirsty” because I was putting a Dynamite Candy in my mouth every time I ingest a VESPA Pack. I suspect that my slow pace made my stored fats as the source of energy and not from the carbohydrates that are available in my body. After 4-4 1/2 hours, I would feel hungry and that’s the time that I would eat my PB & J sandwiches, take another VESPA pack + GU Gels + Dynamite Candy and continue with my run. For the whole duration of the race, I was able to consume 4 packs of VESPA. From AS4 on my way to the peak, I started mixing my 2 MILO Packs with 1 GU Gel in my water bottle which is equivalent to almost 300 calories and I would ingest the whole liquid mix in one bottle within one hour. This mixing of MILO Packs + GU Gel was repeatedly done all the way to the finish line. Last year, I used Perpetuem Powder mixed with water as my source of nutrition and some solid foods (sandwiches, hard boiled eggs, and boiled bananas).

More Carbohydrates @ AS3 (Photo Courtesy Of Team Ayala Triads)

More Carbohydrates @ AS3 (Photo Courtesy Rovelyn Dimaala Of Team Ayala Triads)

Because of the hotter condition of the day as compared to last year, I might have used the stored fats in my body faster than what I’ve experienced before and I felt weak and exhausted once I returned to AS4 after coming from the Peak/turn-around point. It was an “accident” that I impulsively asked for a Sprite Drink and such “sugar-rush” to my body jolted me to be on a faster mode in my pace from AS4 to the Falls and back to AS4! I suspect also that from this point, my body needed more carbohydrates to propel me all the way to the finish line. This is the reason why I had to ingest some rice and solid food and more Sprite Drinks at AS3 and every hour after this, I was already using my remaining Gels up to the Finish Line.

4. Knowledge of the Course——This is the only year that I was not able to run the CM42 race in preparation for the CM50. Also, I did not had any runs or visits or recon runs along the course. From the past CM42 and CM50 races that I joined and finished, I was able to know what to expect along the course, from the Start to every Aid Station up to the Peak and back to the Finish Line. I was confident on what to expect in every turn and particular place along the route. Such knowledge of the course made me more confident that I will be able to finish the course within the prescribed cut-off time of 18 hours.

5. Having Fun——With the lack of mileage, sickness/diarrhea , condition of my knees, gout attack, and of course, my age, I tried to condition my mind to have a better performance on this race. Such positive thinking pushed me to endure everything and reminded me about my race strategy to focus more on my nutrition and that I would be healthy & injury-free to finish the race. This reminded me of the practice or tip of which I adopted from my Coach——placing one piece of GU Gel inside my cycling gloves/one GU Gel in each glove! This practice would remind me that I need to take a Gel every time I would swing my arms while running. Once I use one Gel, I would replace it with another one from my Belt Pouch and place the litter in one of my shoulder pockets of my hydration pack. I was also having fun when I outrun the younger runners and sometimes would scare them when they see me that I am nearing them or about to overtake them. Counting my strides when fatigue and heat of the sun would be very hard to the body gave me more fun as I gained some distance getting nearer to each of the Aid Stations.

Cycling Gloves & INOV-8 X-Talon Trail Shoes (2013 CM50)

Cycling Gloves & INOV-8 X-Talon Trail Shoes (2013 CM50)

6. Evaluation Run——I did not join this race to earn some points for the UTMB and I don’t have any future plans of going to Chamonix, France to join such race. This race is an evaluation run for the training program that was given to me in preparation for this race. It is also an evaluation run to determine my strengths and weaknesses as I prepare for my future races in the next year to come. I have learned (again) a lot of lessons that I need to make some adjustments in my race tactics, strategy and nutrition needs. I have also personally evaluated that my knees are getting stronger if I give them the much needed rest and recovery. I have learned also that I could run in a slow pace for me to use my fats as the source of energy and I could easily switch to a faster pace mode if I consistently add more carbohydrates to my body system. Lastly, taper mode on the last three weeks leading to Race Day and getting a lot of rest and sleep on the last week made a lot of difference.

How Much Did I Spend?

Coaching Services——P 13,000.00
Training Expenses (Travel & Food + Supplements)——P 3,000.00
Nutrition & Hydration Needs (During The Race)——P 2,500.00
Registration Fee——P 2,500.00
Transportation Costs (Gasoline + Highway Toll Fees)——P 2,000.00
New Gear (Ultimate Direction Belt Pouch + SALOMON Cap)——P 2,500.00

TOTAL——P 25,500.00

Was The Event Finish Worth For The Expenses?

Of course, setting an Event Record in the history of this race as the Oldest Runner to have finished the course in two consecutive years within the cut-off time of 18 hours is more than enough to compensate for what I’ve spent financially in this event. I would not regret spending my spare time in the mountains and trails just to prepare for this event. In the course of my training, I was able to meet a lot of people and make friends with the people in the mountains and being able to learn of how these people live in the mountains and know their problems. In the race, I was able to meet new runners and find time to talk to the “usual suspects” in ultra running in the country whom I only meet in person during such events even if we regularly communicate through the social media. Some of them are participants in the race and some of them served as “volunteers and marshals” in the Aid Stations, turn-around point and in the Lahar Area. As you might have observed, I don’t show or brag my Finisher’s Medal or wear those Finisher’s Shirts as they are not important every time I finish a race. It is the experience and the journey in finishing the race that count most.

Hand-held Hydration Bottles (2013 CM50)

Hand-held Hydration Bottles (2013 CM50)

Future Plan On This Event

Definitely, I will be back for the 2015 edition and train harder as long as my knees and body are healthy and injury-free. I need to bring back my INOV-8 X-Talon Trail Shoes and my hand-held bottles which I used last year and try to train for more speed on the trails. I am not shifting to any kind of diet but I will have to be more disciplined and selective on my food, making sure that they are uric acid-free and won’t cause diarrhea.

Suggestions/Advise To “New” Runners For This Event

1. Know your Ideal Racing Weight—-If you think you are heavy and way above your BMI, you should reduce—with more calories to burn and lessen your intake of unnecessary foods. Such weight that you can shave off from your body will compensate for the hydration and foods/nutrition needs that you will carry on your vest or belt/pockets.

2. Start going to the Trails—-I mean, mountain trails! And start your training NOW! Start with some hiking in the mountains along dirt roads or single-track trails and feel how your body responds to the ground, elevation, and the scenery. If you have the time do your trail hiking on a daily basis, then do it! If not, make sure you hike on your weekends or off-duty days. Be patient on this as you make your progress from a 30-minute hike up to 8-9 hours of running/jogging/hiking in the mountains on your peak training period. Once you progress and adjusted to trail running, look for a place that has the same elevation profile with that of the race and do more of your training in the said place. If you can have access to the actual route, by all means, spend your weekend runs thereat. If you are afraid to go to the mountains, then you can do it with the “Philippine Army’s Scout Ranger” way! (Note: This will be discussed in my future post featuring one of my Ultra Running friends)

3. Be selective in your Races—-It is not on the quantity of races that you have finished that defines you as a good runner. It is the quality of your performance in finishing your selected races. If you have decided to join this race as your A-priority race, then start your training as early as possible, save some money for your registration fee and training costs, register early and abide by the race/RD’s requirements, and treat your other running races as your training and evaluation runs. Make sure that you have to make some space or period of recovery in between these running events so that you will come out stronger and smarter in the process. Not because you are still young and strong that you don’t need to taper and have more rest before the Race Day, it is always you and only you will be the one responsible for your success or unsuccessful finish in this race.

Eat While You Are At Rest (Photo By Rovelyn Dimaala)

Eat While You Are At Rest (Photo By Rovelyn Dimaala of Ayala TRIADS)

4. Nutrition is the Key—-In every race, I keep on learning about my nutritional needs. “Fat-Burning” and Carbohydrates as sources of my energy work well with me in ultras. But it took me a lot of time and experience to try what is best for me. It is also worth to know that I have to fully stop and take a rest if I need to ingest solid foods to my system. In the past, I would take in some solid foods while on the move but it gave me more problems like choking and coughing, most specially in high altitude races that I have joined in the past. However, I don’t have any problems ingesting my Gels as I have to suck them quickly and followed with a sip of water from my bottle. Once my taste for the Gel would become uncomfortable for me to swallow, I would start mixing them in my water with my powdered drinks like MILO Packs and just the same, they give me the much-needed calories for my body. As the experts would always advise, fuel up early in the race while your pace is slow and then progressively pick-up the pace while maintaining your food intake and hydration. It is easily said but it needs a lot of practice and discipline.

Thanks for reading my longest Race Report! Keep on running and see you on the mountain trails!

See You Next Year!!!

See You Next Year!!!





Race Report: 2014 Clark-Miyamit 50-Mile Trail Run (Part 2)

29 11 2014

2013 CM50 Experience

I finished my first Clark-Miyamit 50-Mile Trail Run (CM50) with a ranking of #28 among the 120+ starters and I am proud to have registered a finish time of 15:30:20 hours. I did not publish or post on this blog a Race Report about such accomplishment but I was able to post a Race Report of a shorter version of the event which was the Miyamit Falls 42K Trail Run. More or less, my Race Report on this short trail run (which is one-half of the CM50) covers those significant points that brought my successful finish in this event.

My success in my first CM50 can be summarized by the following factors or reasons:

1. I finally decided to get the services of a reliable mountain trail ultra Coach.

2. My training program was done consistently on mountain trails. Monday is my Rest Day. The rest of the days of the week were running days where recovery or hard/easy runs were strictly followed. My training started in the middle of June of last year, making it to five (5) months as my training/preparation for this event.

3. Hydration and Nutrition were tried and experimented during my long runs.

4. Core Workouts and Strengthening Exercises were done regularly, at least, three times a week.

5. I joined the Miyamit Falls 42K Trail Run and was able to conduct a recon to the peak of Mt Miyamit.

6. The weather during the race was cooler and the sky was overcast.

CM50 Logo

CM50 Logo

2014 CM50 Experience

I finally decided to join this year’s edition in the middle of September of this year as I had some time to rest and recover from trail running for almost six weeks. This “rest & recovery” period was devoted to mostly mountain hiking at an easy and relaxing pace.

I had to make some adjustments to my training due to my recurring knee injury. My knee injury would be the result of getting older and “wear and tear” due to running. This is the reason why I had to run consistently on the trails for a softer impact to the ground. And whenever I try to run on the pavement for my long runs, my knees would be sore and aching.

I told my running coach about my recurring knee injury and my plan not to join the Chimera 100 in Corona, California on November 15. Instead, I told him that I will be attempting my second consecutive finish in the CM50 with a better time without being injured leading to race day.

My coach advised me to take an extra day off for me to recover and rest before my weekend long runs so that my knees will be well-rested before my long runs on trails. After back-to-back long runs on weekends, I would take my usual Monday rest day. By doing this on my weekly runs, I was able to sustain healthy knees and kept them from any soreness or pain. However, my speed did not improve but I was able to bring back my endurance without thinking of my recurring knee problem/injury.

A few days before Race Day, I told my Coach that my knees are holding up and ready to take the beating from the incoming race. He advised me to take it easy and slow on the first half with my pace. And most importantly, take in my nutrition as early within the race and maintain my hydration strategy. The “real race” on this course will start from AS4 back to the Finish Line.

Race Proper

Having been a “repeater” in this race, I knew the “drill” on what to prepare and do on Race Day. My nutrition was the key for me to finish this race and I concentrated much on it. I had PB & J sandwiches, a can of Tuna Paella, Stingers, Gels, MILO Packs, Candies, and Vespa. I’ve been consistently using these nutrition items in my weekend runs and I was confident that they will give me the much-needed energy to finish the race.

I had my mandatory gears checked by the RD before I was able to get my Race Bib. After I wore my running attire and shoes, I was ready for the race. I took a meal of rice and corned beef 30 minutes before the race started, took one Gel, and drank one pack of Vespa. I went to the starting area and wished my friends “good luck”.

CM50 & CM60K Start @ 1:00 AM of Sunday November 23, 2014 (Photo Courtesy Of AVAquino Photography)

CM50 & CM60K Start @ 1:00 AM of Sunday November 23, 2014 (Photo Courtesy Of AVAquino Photography)

The race started at exactly 1:00 AM of Sunday, November 23 from the Clark Parade Ground and the runners were off towards the direction on the Main Road going to the Southern Portion of the Camp/Facility which was a former US Air Force Base. The first 3 Kilometers is along a paved wide road with a rolling profile elevation where one would be pulled by the other faster runners. I was able to maintain a slower pace on this part of the course. It was too early to be racing with the other runners. As I looked around, I would see familiar faces but I did not know whether they are with me in the distance category where I was competing. I guess, at this point, I was almost on the tail-end of the runners of the 50-milers and 60K runners.

CM50 Course Map & Location of Aid Stations

CM50 Course Map & Location of Aid Stations

After 3 kilometers, I started to reach the trailhead with a single-track downhill trail leading to the bank of a river. The bank of the river was a dry bed of lahar-sand and after a few meters, my feet had their first taste of the flowing water of the river which is mixed with lahar-sand. I could feel that my shoes had been absorbing a lot of sand through its upper mesh while I was crossing the river. The flowing water was very shallow but the current was very fast! The river is called Sacobia River and I will be coming back on this wide river on my way back to the Finish Line.

I was using the same headlight that I used last year and it gave me the much needed illumination and it served me well during the race. The Icon Polar Headlight from Black Diamond is a heavy one on the head because it has 4 Double A Batteries as source of power. I don’t complain much on this because this lighting system is very reliable and long-lasting on its power.

The running period for a 4-kilometer of river-lahar with flowing water was so fast that I was seeing myself to be nearing the First Aid Station (Km #7) which was located before an ascending paved road towards a Spa & Wellness Resort. I did not stop at the 1st Aid Station! Once I reached the peak of the paved road by power walking/hiking, it was all downhill on a wide dirt road until it became another road with loose lahar-sand. It was so hard to run on the lahar-sand even if I was following the tracks of wheeled vehicles passing along this road. Because it was still dark, my sight was concentrated on the whitish-color of the lahar-sand as it was illuminated by my powerful headlight. It started to be boring and running to an endless sand!

The loose lahar-sand ultimately led us to a hardened wide dirt road with a high-walled fence on the right side of the road. Because it was still too dark to look around, I could sense that this is a populated village where 4 X 4 jeeps would park and where I would see children play along the road when I was on my way to the finish line in last year’s edition. I knew that after a few meters, I would be turning on a sharp right towards an uphill climb on a cemented stairs! Once I climbed on those stairs, I knew that after a few meters of winding trail, the next challenge will be a steep descent towards some trails of loose lahar-sand (again!).

CM 50-Mile Run Elevation Profile

CM 50-Mile Run Elevation Profile

Once I reached the steep descending trail, I saw a rope with some runners clinging on it while they were on their way down to the foot of the trail. It was my turn to use the rope in going down the trail and it was too easy for me to grasp the rope as I was using a cycling gloves. There were three (3) parts/portions of the rope towards the lowest level of the ground where each part is about 10 meters. I knew that after this descending part, another flowing river with lahar will be the next part of the course.

If there are parts with no marshals on this vast lahar-covered river, there are blinking lights and reflectorized strips that would indicate the correct direction of the course. It is very clear and easy to see those reflectorized strips on the right side of the trail on the first half of the course. There is no reason why a runner should be lost along the course. I guess, my headlight might have a very strong illumination that those reflectorized strips on the trail could be easily seen from afar. Last year, aside from my headlight, I was also using a handheld light which gave me more illumination to a specific direction/location while on the move.

Running on the river with lahar is a big problem for runners whether it is during the day or night. The first problem is that lahar-sand would enter ones shoes most specially when crossing the flowing river whether a runner is wearing a gaiter. The lahar-sand would accumulate in-between the insole and the socks and later on the space between the tips of the toes and the front tip of the inside part of the shoes. The second problem is for the runner to be careful in avoiding the rocks or if they choose to step on the rocks, they should land their foot lightly on them and avoid being “tripped” by them. The third problem, is the “heat” that comes out from the sand when the sun is hot. One should remember that these river-lahar crossing along the course are not covered and every runner is exposed to the heat of the sun, most specially on their way back to the Finish Line. Running on a lahar-sand environment should be a part of ones training if a runner would like to have a good finish time in this event.

After crossing the second river I knew I would be towards an uphill climb and starts running on the ridges of hills and edges of cultivated fields where most of them are sugar plantations. These part of the course is also exposed to the heat of the sun and the trail is loose and dusty! Since I was not particular with the exact time as to how long I’ve been running, I was surprised to see the Second Aid Station/AS2 (Km #16/17) before me! I passed the Aid Station without stopping and I knew I was about to reach the first “mini-tunnel” or “big culvert” of the SCTEX.

AS #2 @ Km #16/17 (Photo Taken From CM50 Facebook Page)

AS #2 @ Km #16/17 (Photo Taken From CM50 Facebook Page)

I was still using my headlight when I reached the second “mini-tunnel” which leads to the Security Checkpoint before reaching the steel bridge. As I reached the third Aid Station/AS3 (Km #23), the RD was there cheering the runners. The RD suggested us to drop by and I answered him that I will drop by on my way back to the Finish Line. I think I had to cover another 3-4 kilometers after passing the AS3 before I finally put off my headlight.

Two kilometers away from the Fourth Aid Station/AS4 (Km #32), I met the first runner of the CM 60K race and it was followed by the 2nd runner. Before reaching the AS4, I was able to meet the third runner of the CM 60K race. I have a “wild guess” that I could be at AS4 after running for the past five (5+) hours. The sun was about to rise from the east horizon!

So far, so good!

To be continued.





General Aguinaldo Trail: Hike & Survey (Part #1)

8 09 2014

General Aguinaldo Trail: Hike & Survey (Part #1)

For four (4) days, I went for a hike and survey to the historic General Aguinaldo Trail from Candon, Ilocos Sur to Lamut, Ifugao which covers an estimated total of almost 300 kilometers of trails and paved roads.

After studying the available maps and sketch of the posted route of General Emilio Aguinaldo, I decided to start the survey and hike at the intersection of Candon Highway with the road going to the towns of Galimuyod, Salcedo and Gregorio Del Pilar. The road intersection is in front of the Candon South Central Elementary School.

In Front Of The Candon City Hall

In Front Of The Candon City Hall

Intersection Candon Highway & Galimuyod-Salcedo Road

Intersection Candon Highway & Galimuyod-Salcedo Road

Another Entry Point To The Candon-Salcedo Road

Another Entry Point To The Candon-Salcedo Road

I’ve been running on the road from the said intersection in Candon to the Poblacion of Salcedo when I was a Battalion Commander where my Headquarters was located at a high elevated portion of the town which is about one kilometer away from the Municipal Hall. The distance from the Highway Intersection is exactly measured as 12 kilometers to the Poblacion of Salcedo.

Candon City Is Famous For Its "Calamay"

Candon City Is Famous For Its “Calamay”

When I was the Battalion Commander of the 60th Infantry Battalion, I would hike up to the peak of Mt Tirad almost every month and I have measured it to about 24 kilometers from my Headquarters, one way. I had to pass and cross the Buaya River for fifteen (15) times before I would reach the intersection road to Gregorio Del Pilar and Sigay, Ilocos Sur. Bringing with me 15 Scout Rangers who are fast hikers would complete my weekend trips to Mt Tirad.

My first step in my survey for the General Aguinaldo Trail was for a courtesy call to the City Mayor of Candon City (Ilocos Sur). The travel from Manila to Candon City is about 5 to 6-hour easy driving in a private vehicle. There are also commercial buses that would pass the city that go to northern destinations like, Vigan, Laoag, or Bangued, Abra. Candon City has also hotels and pension inns located along the Highway and at the Commercial Center of the City. My purpose in paying a courtesy call to the City Mayor of Candon is for him to be aware that his city will be the starting point of the General Aguinaldo Trail. Unluckily, I was not able to catch the presence of the City Mayor in his office after his meeting with his City Council.

Candon Hotel Along The National Highway

Candon Hotel Along The National Highway

My next visit from Candon City was towards the town of Salcedo where I’ve stayed for almost seven months in 1995 and where I’ve established my Command Post while my Battalion was in charge of the provinces of Ilocos Norte, Ilocos Sur, and Abra in our efforts to solve the insurgency situation in the area.

I was surprised to be entertained as a special guest at the Resort of the Former Mayor of the town, who happens to be the Municipal Mayor when I was posted in the area. For the two days that I’ve stayed in the Candon-Galimuyod-Salcedo-Gregorio del Pilar area, the Resort became as my “Base of Operations”.

My Adventure's "Base Of Operations"

My Adventure’s “Base Of Operations”

On my second day, I went for a hike from Salcedo to the town of Gregorio Del Pilar, the trailhead of Mt Tirad. I was surprised to see that there is already a paved road on the side of a mountain that connects the two municipalities. However, the road does not completely avoided the crosssing of the Buaya River. I was surprised that I had to cross the river for two times only instead of 15 times!

Salcedo-Dregorio Del Pilar Road

Salcedo-Gregorio Del Pilar Road

A View of The Buaya River From The Road

A View of The Buaya River From The Road

Along the way, I had a chance to talk to the people whose houses were located beside the route and where little convenience stores are located. I will post a separate story on these encounters and conversations with the local people.

From the intersection of Gregorio del Pilar and Sigay towns and after crossing the river for two times, a paved road which is 6 kilometers in distance would lead me to the Poblacion of Gregorio Del Pilar. The paved road is covered with trees and thick vegetation as I could see the peak of Mt Tirad getting closer. I have observed that the trail that I’ve been using during my hikes to the town 19 years ago was still being used by the farmers who would walk from one barangay to another and before reaching the Poblacion of Gregorio del Pilar.

Forest Along The Route

Forest Along The Route

Clean Water On Creeks Along The Route

Clean Water On Creeks Along The Route

In less than two hours of hiking and jogging from the Intersection of Sigay and Gregorio del Pilar, I was able to reach the Poblacion of Gregorio del Pilar. The place seems to be congested with buildings and houses. There is a newly-constructed Municipal Hall, a separate Rural Health Office/Clinic One-Storey Building, and the Municipal Plaza is now covered with roof which could be transformed into a basketball court and Assembly Area. The old Municipall Hall is still there and being used as additional offices.

Intersection Road For Gregorio Del Pilar and Sigay

Intersection Road For Gregorio Del Pilar and Sigay

Road Intersection For Sigay & Gregorio Del Pilar

Road Intersection For Sigay & Gregorio Del Pilar

The Municipal Mayor is a lady but unfortunately, she was not in the area but her staff in her office were very kind, courteous, and accommodating. I was able to make a very quick rapport with her secretary and the administrator of the Municipal’s Facebook account. The young and energetic Municipal Tourism Officer, Macario Burgos, was able to brief me about the tourism developments in the town. All the needed information about Mt Tirad and the Municipality were provided by Mr Burgos. He even gave me additional information about the General Aguinaldo Trail.

In Front Of The New Municipal Hall of Gregorio Del Pilar, Ilocos Sur

In Front Of The New Municipal Hall of Gregorio Del Pilar, Ilocos Sur

Macario Burgos, Municipal Tourism Officer Of Gregorio Del Pilar

Macario Burgos, Municipal Tourism Officer Of Gregorio Del Pilar

There is only one eatery/restaurant in the Poblacion and Mr Burgos was kind enough to accompany me and joined me for lunch. At the eatery, I was able to talk to more locals who would drop by to have their lunch. The Municipality had progressed due to tourism and agriculture since the mid-90s.

After lunch, I decided not to proceed to the peak of Mt Tirad having known the place and distance from the Poblacion when I was assigned in the area. I’ve found out that the Municipal Tourism has a registration area at the Trailhead at Barangay Mabatano and every hiker has to pay an Environmental Protection Fee of P 20.00. In my future thru-hike along the General Aguinaldo Trail, I will have to be back to this place and renew my experience in reaching the peak of Mt Tirad.

Getting back to my “Base of Operations” in Salcedo was uneventful and my staff and I had an easy jog and hike for the distance of 12 kilometers. We had more time to appreciate the beauty of the scenery and take more pictures on the things that we saw along the way.

The following picture gallery will explain more about my hike from Salcedo to Gregorio Del Pilar and back.

WELCOME Arch @ Gregorio Del Pilar's Poblacion

WELCOME Arch @ Gregorio Del Pilar’s Poblacion

River Intersection, Lagoon, Hanging Bridge, Beautiful Mountain & Hills, & Green Scenery

River Intersection, Lagoon, Hanging Bridge, Beautiful Mountain & Hills, & Green Scenery

River Crossing #1

River Crossing #1

River Crossing For Motorcycles @ P20 Each

River Crossing For Motorcycles @ P20 Each

River Crossing #2

River Crossing #2

Vulcanizing Shop On The Trail?

Vulcanizing Shop On The Trail?

The Reason Why There Is A Vulcanizing Shop!

The Reason Why There Is A Vulcanizing Shop!

Hanging Bridges Along Salcedo-Gregorio Del Pilar Road

One Of The Hanging Bridges Along Salcedo-Gregorio Del Pilar Road

Afternoon Snacks Before Reaching My Base Of Operations

Afternoon Snacks Before Reaching Back To My Base Of Operations

Muddy Trail During The Rainy Season

Muddy Trail During The Rainy Season

To be continued.





Gerald Tabios: First Pinoy (New) Badwater 135-Mile Race Finisher

8 08 2014

Benjamin Gaetos opened the floodgates for Pinoy Ultra Runners to shine in the prestigious Badwater 135 Ultra Marathon Race which is considered as the “toughest ultra running race in the world” today. As history would place in its proper perspective and understanding, Benjamin Gaetos is already considered as the FIRST and LAST Pinoy Ultra Runner who finished the ORIGINAL Badwater 135 Ultra which starts in Badwater, California (hence, the name Badwater in the title of the race), 280 feet below sea level up to Mt Whitney’s Portal at an elevation of 8,360 feet above sea level in 44:08:07 hours where the cut-off time is 48 hours.

With the latest restrictions and policy from the newly designated Superintendent of the Death Valley Park, the conduct of endurance sports activity is being prohibited and held in abeyance before a thorough study is being published to review on the safety of participants in such events being held in the said area. However, such restriction did not prevent the Race Organizer to conduct the annual event for the ultra runners but instead of starting and passing through the extreme hot environment of the Death Valley Park, the event was held at the adjacent Owens Valley which is equally challenging as the original route with the prevailing summer heat and more gain in elevation. The New Badwater 135 course covers three mountain pass ascents for a total of over 17,000 feet (5,800 meters) of cumulative vertical ascent and 12, 700 feet (4,450 meters) of cumulative descent.

In this year’s New Badwater 135 route, two Filipinos, Gerald Tabios and Tomas Zaide have been qualified and invited by the Race Organizers to join the event. But for me to be more focused on my story, this article will be devoted as a tribute to Gerald Tabios as the FIRST Pinoy Ultra Runner to have finished the New Badwater 135 Ultra Marathon Race.

Route Of The New Badwater 135 Ultra Marathon

Route Of The New Badwater 135 Ultra Marathon

The First Peak For The Runners: Horseshoe Meadow At 9,000 Feet Above Sea Level (Photo Courtesy Of Michelle Barton)

The First Peak For The Runners: Horseshoe Meadows At 9,900 Feet Above Sea Level (Photo Courtesy Of Michelle Barton)

Intersection Of Heaven & Hell (Going To Panamint & Lone Pine)

Road Intersection To “Heaven & Hell” (Going To Cerro Gordo, Panamint  Springs & Back To Lone Pine And To The Finish Line @ Mt Whitney Portal)

I became aware of Gerald Tabios’ participation in the New Badwater 135 from a news story published in the On Line Edition of the Philippine Daily Inquirer. Surprised that he has no account on Facebook, Twitter or Instagram, I immediately browse his name at UltraSignUp and I was amazed with his ultra race portfolio/resume of his ultra finishes. He had finished a lot of 100-miler races in the Eastern part of the US, particularly in New York City and its suburbs and he placed  as a Champion in one of the 100K races in the area and a number of them where he finished in the top 3 podium finishes. Notable of these ultra running accomplishments were the following:

Champion in the 2014 Jack Bristol Lake Waramaug 100K Ultra Race held in New Preston, Connecticut with a time of 9:46:03 hours

2nd Overall Champion in the 2013 Three Days At The Fair Running Event (48 Hours Timed Event) in Augusta, Georgia where he was able to run a distance of 143 miles.

Consistent and 3-Time Finisher of The Great New York City Running Exposition 100-Mile Race with a best time of 21:22:34 hours.

Since his family migrated in New York, USA in 2001, he had his taste of his first Marathon Race finish at the New York City Marathon and since then, he had been a “streaker” of this most popular and the World’s Biggest Marathon Race for the past nine (9) years! Even if he considers himself as a slow marathon runner, he prides himself with an impressive Marathon Finish time of 3:31:32 hours at the Central Park Marathon in New York City. Aside from his numerous ultra events that are listed in the UltraSignUp Website, he had finished a total of 25 Marathon Races.

I was impressed with his ultra race results as his age as an ultra runner is still at his prime of 44 years old. Gerald is still starting as an ultra runner for the past 2 years but he has made already a great impression to his peers and to myself as a hardcore ultra runner. I have no doubt then that he will finish the New Badwater 135 even if he is not exposed to hotter environment (as compared to the East Coast’s climate) and he had never set his foot in the extreme heat and gusty winds within the desert mountains of California.

@Horseshoe Meadows Road

Gerald @ Horseshoe Meadows Road

As an old runner and firm believer of the Arthur Lydiard Way, I believe that there must be something in Gerald’s childhood that greatly contributed in his passion and craving for running events. He was born in Malaybalay City (Bukidnon) on September 12, 1969 but he did not have to walk on mountain trails in order to finish his elementary and high school education as the family house is only a “stone’s throw” to the schools. His interest in running started when he was in high school with his brothers, who happened to be running enthusiasts during the “running boom in the 80’s”, and they would tow him along in public parks and streets in their jogging practices. He could still remember when spending vacation in Manila that his brothers would bring him jogging around a big street block in Quezon City which happens to be where the ABS-CBN Compound is located along the Mother Ignacia Street.

Surprisingly, a local elite runner who hails from Malaybalay, Bukidnon, Ronilo Indapan became his running idol and inspiration. Ronilo Indapan had been a consistent MILO Marathon Finals Qualifier in the 1980’s and he was then the pride of Malaybalay in Long Distance Running as he was sent to Manila with “free trip and accommodation” to and from Manila to join the MILO Marathon Finals. He could be the father of one of my former elite runners who is now a soldier of the Philippine Army, got married to my Secretary/Staff and now living with two children.

Gerald @ Highway 136 Towards Panamint Springs

Gerald @ Highway 136 Towards Panamint Springs

With Ronilo Indapan, a local running hero in their place, as his role model and inspiration, and with his brothers’  interest in joining running events, he started to train and join the annual MILO 10K Runs in Cagayan De Oro City from 1994-1997; and progressed to a longer distance event by joining and finishing the The Tri-City International 25K Race in Cebu City in 1995 & 1996. He even mentioned that his brothers would buy him running tops/singlets and shorts made by BOTAK; and ADIDAS Jogging Pants and Sweaters!

Gerald was neither a high school nor a college athlete, he just simply love and have fun in running long distance events. He finished his college education with a Bachelor of Science in Civil Engineering at the Xavier University Ateneo de Cagayan in Cagayan De Oro City.

Twelve years later after he migrated to the USA with lots of Marathon and Ultra Marathon Finishes and most specially when he finished as 2nd Overall Champion in the 2013 Three Days At The Fair 48-Hour Run, he decided to send a letter of request to the Race Organizer of Badwater 135 for him to be included in the List Of Qualified Participants in this year’s edition. And the rest is history.

Rest & Recover y For Gerald During The Race

Rest & Recovery For Gerald During The Race

However, his toughness as a 100-Miler and Ultra Podium Finisher is not enough for him to secure an easy race and finish at Badwater 135. With a 48-hour cut-off time to run a distance of 135 miles with extreme heat, gusty winds and additional gain in elevation as compared with the original Badwater route, the presence and time-clock precision of pacing and assistance from his Support Crew is equally half of the effort for an ultra runner to finish this brutal ultra running event. Gerald was ably assisted by the following members of his Support Crew dubbed as the “Team Tabios”—-his wife Donna; Kat Bermudez, a Registered Nurse in New York City; and his brother Glen Tabios, a UP Diliman Professor and Civil Engineering Chairman who flew all the way from Manila. It was unfortunate that friends and relatives of Gerald in New York City came up with a nice Uniform for everybody in the team with the word BADWATER printed on them and they could not wear them during the race as it violates one of the Rules and Regulations of the Race—the word “BADWATER” is a registered trademark of the Race Organizer and nobody is allowed to use it in any form by any of the participants. Violation of any rules or regulations of the event would mean an outright Disqualification from the race.

Brother Glen, Imported From The Philippines, Had Unlimited Water Spray & Cheers To Gerald

Brother Glen, Imported From The Philippines, Had Unlimited Water Spray & Cheers To Gerald

Practically, Gerald and the members of the Team Tabios are “first-timers” in the desert environment of California. Based from the FB Status of Kat Bermudez who happens to be the an ultra runner and wife of a PMA Graduate and former comrade-officer in the Philippine Army, the Team landed in San Francisco coming from New York City. Kat was always complaining about the lack of Parking Spaces in the Windy and By The Sea City of San Francisco! It was too late to suggest to her that the team should have landed in Los Angeles! However, during the event, I never heard Kat from complaining about where to park the Team’s Support Vehicle along the desert of California! It was Kat’s regular FB Status Feeds that gave much information and pictures of Gerald’s “real-time” situation during the race as she later became the Official Pacer of Gerald; Donna, due to her observation on how the elite runners are being supported in Gerald’s past ultra races, she became the overall “conductor of a symphony orchestra” for all the Support Team members to be “playing the same tune” so to speak, and bring Gerald to the finish line strong, safe, and without any injury. Glen, Donna, and Kat did a splendid job as their Principal Runner, Gerald did not have any bouts of cramping, GI issues of “throwing up” of ingested food; dizziness and hallucinations; chafing; blisters; or dehydration. Gerald followed his pace, ate and drank his nutrition and did not mind the pace of the other runners. With patience and determination, Gerald finished the 2014 Badwater 135-Mile Ultra Marathon Race in 44:40:40 hours ranking as #69 out of 97 starters.

Ultra Runner Kat Bermudez As The Pacer Of Gerald

Ultra Runner Kat Bermudez As The Pacer Of Gerald

I was expecting Gerald to relate to me a little “drama” if he ever encountered some nasty feelings or pain in any parts of his body or doubts in his mind about the challenges he has to face or had any complaints about the hot weather, gusty winds in the desert and those additional gains in elevation of the new route. He said that he did not have any “drama” or “issues” with his body and the environment during the race. It speaks well of his good training/preparation and firm resolve to finish the race.  If you closely observe his running attire and shoes, he did not change them except when he removed his gaiters and changed his wet socks. Would you believe that he used a New Balance 860 V3 shoes which he bought On Sale at Marshall’s for the price of $49.00 and with cotton socks from GAP? I wonder if Gerald has a bloodline to my own tribe which is the Ilocano!

Knowing that he had already recovered from this brutal course, I asked him about his training in preparation for this event. He humbly said that for the past year leading to the event, he was logging 40-50 miles a week where most of his weekday runs were his daily 6-mile runs from his home/apartment in Queens to this work in Manhattan, New York City. On weekends, he starts very early in the morning for his long runs but he makes sure to be back before mid-day and spend most of the remaining time of the day with his wife and kids, a boy and a girl (11 and 7 years old). He proudly said that he works as a Private Family Driver in Manhattan, New York City but remotely managing a small business that he owns in the Philippines. His humility would not show that his family, specially his father, grew up in a family of politicians and entrepreneur in their province.

Team TABIOS: Brother Glen; Wife Donna, & Ultra Runner Friend Kat

Team TABIOS: Brother Glen; Wife Donna, & Ultra Runner Friend Kat

Not even money or financial requirements for the event would hinder Gerald’s passion to the sports of ultra running. Gerald’s and his wife’s savings amounting to $3,000 financed his dream to finish the event and it covered for the Registration Fee for the Race ($1,050); RT Ticket for Gerald & Wife ($850); Support Vehicle/Van Rental ($600); Hotel Accommodation in Lone Pine, California For 5 Days ($550); and Food & Miscellaneous Needs ($400). His brother Glen and friend Kat shouldered their own RT plane tickets from Manila and New York City, respectively. Gerald’s relatives and friends residing in Los Angeles, California had also supported the team by lending those much-needed ice cooler/chest for his nutrition/hydration and cold towel/water spray.

Gerald was able to raise the amount of $1,200 for his charity through the US Fund for UNICEF which will ultimately be used in the rehabilitation/rebuiding of the damage structures brought about by Typhoon Haiyan/Yolanda in Leyte and Samar. Gerald is a simple and humble guy with strong legs and a big heart!

When I asked him,  “What will be your next adventure in ultra running?” He answered, ” Sir, I hope to run a distance of 180 miles in the next year’s edition of the Three Days At The Fair in May 2015 in Augusta, New Jersey and be able to improve my 143-mile record this year.”

And then, I asked him again, “What keeps you on “going and going” like that Energizer Bunny in the TV Ads?” He replied, “Running is the simplest sports that I know which has only ONE RULE—Do not stop running until you cross the Finish Line!”

But jokingly he added, “It is your fault, Sir BR! When I started regularly reading your blog three years ago, it transformed me to be a “crazy runner” like you!”

We both laughed and I raised my hand and I gave him a snappy salute!

Well done and Congratulations, Gerald! You made our country proud among the toughest and strongest runners in the world!

Carry On, Warrior!

"Do not stop running until you cross the finish line."

“Do not stop running until you cross the finish line.”

(Note: Photos of Gerald Were Shared Through The Courtesy of Donna Tabios)

 

 





Raising The Bar

7 08 2014

Next year will be the 7th edition of the Bataan Death March 102K Ultra Marathon Race (BDM 102) and I firmly believe that this running event opened the awareness of our local runners on the possibility to finish a running event more than the distance of a Marathon Race. Its historical significance and the experience of past finishers had lured a lot of new marathon runner-finishers for them to train and finish the race. And slowly it is becoming more prestigious that you can not call yourself as a “full-blooded” ultra marathoner among the local Filipino runners if you have not finished this race. Better yet, if you consider yourself as a Race Director/Organizer of a local ultra running event.

Almost yearly, the course record of the BDM 102 had been broken by what we consider as our “elite runners” and nothing happens after that for them to be exposed to other ultra running competitions abroad and find out how they would compare themselves to international runners. With the help of ultra running friends and former comrades in the military service, I was able to expose some of these elite runners in three instances but these were the notable results: (1) Alquin Bolivar, an active Philippine Army soldier set a National Record for 100K with a time of 9:04:23 hours and placed #6 among the fast ultra runners of Asia in an IAU-sanctioned Asian 100K Championship Road Race in Jeju, South Korea in 2010 and (2) Marcelo Bautista, a 9:45:59-hour finisher of BDM 102, who placed #15 in the 2013 Hongkong 100K Trail Ultra Race among 1,250 runners coming from different countries with a time of 12:08:42 hours making him a qualifier for the prestigious Western States 100-Mile Endurance Run in California, USA.

Due to different factors and reasons of which I don’t have any control, I could no longer afford to send such “elite” athletes to international ultra running competition. If TNF Philippines could not even afford to send the Champion of its yearly TNF100 to any of the Southeast Asian TNF100 events, how much more for a “pensioner” like me who does not have any profit from having less than 100 runners in my regular ultra races.

There are potential “elite” ultra runners among us who would like to be exposed to international races but I have the observation and personal opinion that they lack two of the most important considerations or attitude which are very paramount for me aside from the fact that they lack the financial resources: Loyalty and Humility.

Loyalty? Do I need to define what is loyalty? Humility? Do I need to define this word also? If you are one of the local ultra runners who know me personally or had been reading my blog since the time I created this, you would know what I am talking about. If you are new in this blog and don’t know me personally, you can always “search” for my rants and random thoughts in my past posts.

So, if you have the influence or the capability to send our elite ultra runners to international competition, you can do also your share in this effort. If you are one of the “Big Shots” in the Government Service or in the Private Corporate World, you can be a great help to these potential elite runners making sure to test them of their “loyalty and humility”.

For those who have the time, money and resources to participate in international races and considered as our “elite” ultra runners, the whole local ultra running community will be behind you to cheer and pray for your safety in your travel and for a competitive resolve to be faster and stronger than the other runners.

This brings me to a more focused observation to our “elite” ultra runners who are competing (not participating) in an international ultra running event. It is assumed that if you are an “elite” ultra runner, you are supposed to compete with the best of the other international runners. There is no doubt that your sole purpose and focus in this race is to be able to finish the race as fast as you could within the confines of your skill, talent, training and mental fortitude. It is assumed also that you have figured out, through your training and preparation, the best race and nutrition strategy for such event. There is NO point of thinking that you are there to simply to FINISH the race event. The ultimate aim of an “elite” ultra runner is to be able to land and place as one of the podium finishers (top 3 or top 10), period!

For the “middle-of-the pack”, their purpose and goal is to be able to pass or overtake as many runners as they can before they cross the finish line. These are the ultra runners who keep on coming back every year to improve their Personal Best or PR times for the event. They find satisfaction to beat a friend or an opponent or a training partner, whether their satisfaction is for bragging rights among other runners or silently praising himself/herself that he/she could improve some more. These are serious runners who always find ways and means for them to be faster, stronger and smarter ultra runners. They keep on improving with the end view of someday joining in one of the international ultra running events as part of their “bucket list” given with a well-balanced family and job/professional career. I can say in my opinion that these are the “Silver Medalists” in the past BDM 102 editions.

The “back-of-the pack” are mostly “whiners”, “fakers” in their training, pressured by their peers to join, old and aging runners who would like to put a tab on their “bucket list” before they fade away (that’s me!), non-believers to accept that they are little heavy in weight and very slow in running and ask a lot of unnecessary TLC in Aid Stations, those who don’t accept that they are injured in their training, and those who always have a laminated printed copy with them of their targeted split time in every kilometer post along the route in order to avoid being cut-off from the race. I call these runners as “hit or miss” ultra runners.

As more ultra running events, whether road or trail, are being organized in the country, there is a possibility of more runners being lured into joining ultra running events and you can easily distinguish them as the “elite”, “middle-of-the pack” or “back-of-the-pack” ultra runners. I just hope that their interest will not end once they finish the BDM 102. As for the elite runners, I am still confident that private individuals and/or corporate brands will be able to support and send them to prestigious international ultra running events, whether they are in Asia/Australia, Europe or in the USA/Canada, in the years to come.

If former President Marcos was able to invite past Boston Marathon Champions and Marathon Olympic Medalist in the past to be as special guest/runner and if MVP can bring a whole NBA Team to the country to play with our National Basketball Team or send our Basketball Team to play tune-up training games to a popular and former NBA Champion Team in the USA, I have the strong belief that our ultra runners will soon be running side by side with elite ultra runners worldwide or for these world’s elite runners to be running in our local ultra races.

I hope and pray that these things will happen before I finally fade away from ultra running as a “back-of-the-pack” runner!

Mountain Hiking, here I come!

Mt Whitney & PCT Within My Reach

Mt Whitney & PCT Are Within My Reach





Foam Rollers

31 07 2014

I am a “late comer” on the use of this item, most specially now that I’ve concentrated my running workouts on the mountain trails. How I wished I have this item as soon as it was available in the market.

For the past years since Foam Rollers were available in the market, I ignored them because I have my own staff/aide who had been giving me almost a daily massage. For a change, I decided to have a try using this foam roller.

I know that there are so many types of foam rollers in the market but I am more interested to have the “original” foam roller. So, I was able to buy one which I think the cheapest in the market.

It is very easy to use. The item has a booklet inside its package and the instructions on how to use are very easy to follow. Basically, you have to use the weight of your body to put pressure on your muscle to the roller foam. Whenever I feel a sore spot in the my muscle, I would spend more time to roll the foam on the said spot until I get a relief or the soreness is diminished.

After reading some posts on the Internet about its use and product review, I came up with the discovery and information that one should refrain from doing so much stretching on the IT Bands. You could “google” such topic on the Internet for more details. You could feel the pain or soreness of the IT Bands if you use the Foam Roller on them but because of the information, I try not to spend so much time “rolling” on my IT Bands.

I concentrate more in using the Foam Roller on my quadriceps, hamstrings, calves and gluteus muscles. Surprisingly, I am addicted in using it whether for my stretching routine or to relieve sore muscles in my legs. I usually use the Foam Roller at least twice a day; after a running workout and before going to bed at night. Thirty minutes per session will be a good and relaxing time for your legs!

It is highly recommended to use the Foam Roller with your Yoga Mat; a carpet; or on the floor. It is guaranteed that your muscles will be happy and relieved every time after your daily “foam rolling” sessions.

My RED Foam Roller

My RED Foam Roller

But wait, I have read somewhere that if the Foam Rollers are not available in the market or too expensive in ones budget, a piece of PVC pipe will be a good substitute. Although, I haven’t tried it, it would be nice to experiment on it.

Good luck and have fun in your daily runs!








Follow

Get every new post delivered to your Inbox.

Join 5,069 other followers

%d bloggers like this: