Result: 2012 BDM 52K “Test Run”

11 02 2012

2012 BDM 52K “Test Run”/6:57 AM February 11, 2012/BDM Km Post #50, Abucay, Bataan To BDM Km Post #102, San Fernando, Pampanga

RANK NAME TIME
1 Henry Laron 5:29:05
2 Jerome Bautista 5:55:37
3 Nolan Llanora 6:15:22
4 Fernando Dellomos, Jr 6:25:25
5 Jerry Guiao 6:28:42
6 Roberto Abad 6:33:02
7 Jesus Llarena 6:34:18
8 Mark Repala 6:45:15
9 Frederick Quitiquit 6:56:27
10 Teodulo Alferez, Jr 6:57:13
11 Carl Balagot 6:58:25
12 Paul Vargas 7:00:34
13 Miguel De Alba 7:01:08
14 Adrian Salay 7:01:09
15 Joseph Pineda 7:03:29
16 Jon Las Bruce 7:03:30
17 Jorell Paringit 7:04:25
18 Benjamin Termulo 7:15:25
19 Benedict Muriel 7:15:25
20 Marlo Guloy 7:26:46
21 Ruben Fajardo, Jr 7:26:47
22 Rolly Nirona 7:26:48
23 Jason Sison 7:32:42
24 Jojo Paguia 7:37:37
25 Aristotle Carrino 7:37:40
26 Candy Balaba (F) 7:41:18
27 Mark Delumen 7:47:11
28 Calvin John Escandor 7:51:12
29 Raymond Bodino 8:01:19
30 Val Caro 8:02:02
31 Ernesto Badong 8:09:24
32 Jinky Yray (F) 8:14:40
33 Harold Ramirez 8:17:14
34 Choy Zaguirre 8:30:52
35 Emmanuel Chavez 8:32:21
36 Jigs De Jesus 8:32:37
37 Kharl Ocampo 8:35:59
38 Elmar Tolete 8:37:53
39 Jonah Rivera 8:37:54
40 Addison Sayoc 8:45:40
41 Joseph Ligot 8:46:49
42 Carmeli Ortega (F) 8:56:58
43 Rico Cabusao 8:57:27
44 George Dolores 8:57:38
45 Russel Sanchez 8:58:22
46 Mike Galas 9:10:47

Good luck to all the 2012 BDM 102 Ultra Marathon Race Participants.

See you at the Final Briefing & CLP/Starting Line!


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Categories : Jogging, Places to Run, Race Results, Races, Runners' Training, Running, Sports Program, Travel, Ultramarathon

History Of Running In Japan

23 01 2012

I’ve witnessed how the Japanese run in the Jeju International 100K Ultra Marathon Race (South Korea) and in the Soochow University 24-Hour Endurance Run (Taiwan) in 2010. In the late 70s and whole of 80s, I’ve seen on TV and documentary films how the Japanese long distance/marathon runners dominated the world’s best and popular road races including the Olympic Games. Now, there are also emerging as one of the best in ultrarunning events in the world.

I have the belief that we could also emulate or learn something from them because we have the same built and the same attitude in life. Although long distance running training and competition had been with them for almost 90 years and took them 30+ years to come up with their first Olympic Gold Medal in the Marathon, I have the positive outlook that we can attain such goal in the coming generation of younger runners.

I have discovered an article that had been published in the Running Times Magazine and written by Brett Larner with the detailed description on the history of running in Japan.

Enjoy your day and be inspired by this article: Handing Off The Tasuki by Brett Larner.


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“Full”

20 01 2012

Whenever you are asked to eat some more in parties or in family lunch or dinner, your probable answer would be, “Thank you, I am full”. It means that you don’t have enough space in your stomach for the additional food being offered to you. Your stomach is already “stuffed” with the mixture of solid foods and drinks that you have ingested.

The problem now among us is how to determine if we are already “stuffed” with food after our meals. Sometimes, most of us would loosen our belts and allow our stomach to bulge to the fullest when we say that we are “full” already. Others would simply eat the right amount and have the discipline and consciousness to eat the right amount of food without being “stuffed” or without their stomach “ballooned” to a bigger size.

We always do this whenever we are invited to parties and other events where the host would prepare a lot of mixed selection of foods. This is a chance for us to eat the foods which are not normal or ordinary in our daily meals. This is a chance and opportunity for us to stuff our belly with such served foods. Much more when we are invited when the food being offered are in buffet style!

For a runner like me, I would say that I could easily burn the calories on those foods for 1-2 hours of steady run the following day and I could revert back to my usual foods for the days to come. But for others who are not consistent with their running workout and for those who are not involved in any kind of sports, such foods “stuffed” in their stomach would be converted to fats and I am sure that this will result to some additional pound/s in their body weight. And when they see that their weight had increased, then that the only time that they realize that they have to exercise or go out for a run/bike/swim. It is sad to note that it is faster to add more pounds to your body weight than the time needed to reduce one’s weight!

So, how do we find out if we are already “stuffed” or “full” when we eat? The technique that I would recommend is to make a rating of fullness from 1-to-5 scale. If your rating is 5 on the scale, it means that you are about to loosen your belt and remove the upper button of your pants! If your rating is 1, then you need to eat some more! So to be safe, a rating of 3-4 on the scale would be a good gauge to say that you have stuffed the right amount of food which you could easily burn while you are doing your regular daily activities.

Remember, the rating 3-4 on the scale whenever you eat in parties or in buffet lunch and dinner so that you can still maintain your running performance weight in every running event you would want to join.

Good luck and see you at the Starting Line!


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Categories : Food & Dishes, Insights, Jogging, Nutrition, Runners' Training, Running

Trail Running 101: Part #2: “Rules On The Run”

18 01 2012

Now that you are ready to embrace trail running, there are some rules and regulations; protocols; etiquette; or “GMRC” (Good Manners & Right Conduct) things/actions that every runner should know and follow. These rules boil down to the preservation of the environment and “common sense” in treating our co-runners.

The American Trail Running Association (ATRA) offers a list of “must” to be followed in trail running activities and events. For the benefit of everybody, our trail runners and “would be” ones are encouraged to read this list on the “Rules On The Run”. Please read the link below:

http://www.trailrunner.com/news/trail_etiquette.htm

It is imperative that every trail runner should follow these rules and regulations.

Good luck and see you at the Starting Line!


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Result: 2012 BDM 50K “Test Run”

15 01 2012

2012 Bataan Death March 50K “Test Run”/Mariveles To Abucay, Bataan/10:15 PM January 14, 2012 To 7:15 AM January 15, 2012.

PLACE BIB # NAME TIME
1 652 Henry Laron 5:27:19
2 777 Simon Pavel Miranda 5:33:05
3 878 Jerome Bautista 5:53:45
4 693 Almar Danguilan 6:00:29
5 881 Carlito Buenaventura 6:04:54
6 747 Fernando Dellomos, Jr 6:11:14
7 663 Alvin Adriano 6:14:06
8 874 Bob Castilla 6:24:07
9 877 Ernesto Badong 6:28:46
10 696 Ric Adrian Salay 6:36:32
11 695 Miguel De Alba 6:36:33
12 896 Jessie Llarena 6:38:14
13 591 Teodulo Alferez, Jr 6:44:20
14 745 Allan Palomares 6:44:21
15 889 Allan Martos 6:51:04
16 882 Kharl Ocampo 6:59:36
17 686 Alain Cuchas Ilaguno 6:59:37
18 879 Jason Sison 7:05:48
19 698 Frederick Quitiquit 7:08:17
20 887 Wesley Orana 7:09:14
21 890 Carl Balagot 7:09:15
22 654 Chips Dayrit 7:10:58
23 653 Darryl Panado 7:11:01
24 778 Angelo Anillo 7:11:02
25 661 Jorell Paringit 7:13:19
26 694 Dennis Carcamo 7:13:20
27 657 Emmanuel Chavez 7:18:41
28 692 Candy Balaba (Female) 7:19:40
29 894 Mark Anthony Delumen 7:25:41
30 872 Benedict Muriel 7:25:45
31 873 Harold Ramirez 7:25:46
32 892 Ofelia Lorete (Female) 7:27:53
33 665 Mary Jane Villamor (Female) 7:32:08
34 664 Jerome Aragones 7:32:09
35 883 Nap Ocampo 7:36:52
36 669 Don Armand Gutierrez 7:43:16
37 885 Choy Zaguirre 7:43:35
38 689 Jojo Paguia 7:44:11
39 880 Carmeli Ortega (Female) 7:45:11
40 884 Alex Jones 7:45:30
41 697 Maria Stephanie Hefti (Female) 7:55:33
42 875 Vic Delima II 7:56:02
43 876 Ruben Fajardo, Jr 7:56:03
44 662 Jonah Rivera 7:59:59
45 886 Jericho De Jesus 8:06:44
46 667 Jinky Yray 8:07:37
47 748 Perkins Briones 8:09:17
48 871 Russell Sanchez  8:12:06
49 893 Harold Lorete 8:42:59
50 891 Jinkee Guerrero 8:43:27
51 895 Joseph Ligot 8:43:29

See you on the next BDM 52K “Test Run” on February 11, 2012. Assembly Time is 6:00 AM @ BDM Kilometer Post #50 in Abucay, Bataan.

Keep on training!

In Memory Of Our Fallen Heroes In The Name Of Peace & Freedom

2012 BDM 102/160 "Brave Warriors" (Photo Courtesy Of Simon Pavel Miranda)


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Reminders: 2012 BDM 102 “50K Test Run”

13 01 2012

To All BDM 102 Runners:

This “test run” will simulate your run on Race Day, on March 3-4, 2012. This test run will be held tomorrow, January 14, 2012, which will start at the Bataan Death March (BDM) Shrine in Mariveles, Bataan where the BDM Kilometer Post/Obelisk #00 is located. The Assembly Time is 9:00 PM as most of the participants had signified their intention to register On Site. The Registration Fee is P 500.00 as this event will be properly timed and recorded.

BDM Shrine Kilometer Post #00 In Mariveles, Bataan

The Gun Start is at 10:00 PM (the same time for the Race Day). The “test run” has a cut-off time of nine (9) hours for the runners to reach/cross the Finish Line at the BDM Kilometer Post #50 which is located within the vicinity of the Abucay Public Market in Abucay, Bataan.

Participants have to take note of the following BDM Kilometer Posts where critical intersections are located: Kilometer Posts #14; #23; and #32. Once the runners see these posts, they have to TURN RIGHT on the road intersection in order for them to be on the actual route of the Bataan Death March.

As the runners would be staying on the left side of the road, facing the incoming traffic, the BDM Kilometer Posts are located on the right side of the road throughout the route of the event.

Runners are reminded to test the following during the run: wearing of reflectorized vest; race strategy; hydration & nutrition strategy; the positioning of one’s support vehicle & crew; running shoes & kit; use of first aid kit for blisters & other running-related injuries; and the use of one’s choice of lighting system.

Runners should be aware that the road will be dark during the run and there is a possiblity of rain showers and windy environment on the first 20 kilometers of the run. Practically, you will be running on top of a mountain with the wind coming from the sea/coast.

There is a lot of stray dogs on populated areas along the road. Make sure that your Ipod/MP3s volume are not too loud for you to determine the distance of the barking dogs from you. Take necessary precautions for these barking dogs.

There is a lot night spots/karaoke bars along the route and some of the customers could be drunk or surprised to see runners on nighttime. Find time to greet, wave or smile at them before they could say anything. Be friendly and smart.

For safety purposes, try to find somebody who has the same pace with you and at least, you have a companion during the run. Better if you can run with a group. However, remember to run on single file on the left side of the road. If the shoulder of the road is wide enough for two runners abreast, then it is allowed with care and vigilance.

When crossing the road to the other side to approach your respective support vehicle, be sure to stop, listen, and look around for any incoming vehicle before crossing. Support vehicles are also advised to stay on the right side shoulder of the road when on stop.

Remember, the starting area is in MARIVELES (not in Bagac, Bataan where another BDM Km Post #00 is located). The BDM Shrine in Mariveles, Bataan is located beside the JOLLIBEE. You will never get lost once you see the sign of the fastfood establishment.

(Note: For those who are joining this test run without support vehicle, you can take the Genesis Bus or Bataan Transit from their Cubao Terminal. Allocate at least 5 Hours as Travel Time)

Good luck! See you at the Starting Line!


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

Running Is Patience

3 01 2012

This is the most important virtue that a runner must have, whether he/she is a beginner, average, or competitive one.

Patience is having more time to wait for things to unfold, as a result of your training program, before being reckless and do things the wrong way. As a result, you will regret for the things you have done. Your actions in running should be deliberate as there are NO “magic bullets” or “quick fix” in the sports we love.

In training, you need patience for you to develop your aerobic endurance and overall, improve on all the aspects of running. It does not take days or weeks to happen, but it would take months and years to develop your maximum potentials in the said sports. There are “ladders and steps” to overcome from one level to another level. Patience means you don’t have to go through a marathon (42K) training without experiencing what it takes to finish a simple 3K run. If you think you are good in 3K distance, you can go to the next step of trying a 5K run and so forth. However, there are training programs that you must follow in order to get the full potentials of your body’s capabilities if you want to excel in the distance you want. If you want to finish a marathon race, you need patience. Believe me if I tell you that I prepared for one year to experience what it takes to finish my first marathon. More patience is needed, if you desire to finish your first ultra marathon race.

Not adhering to patience by trying to do so much too soon in one’s mileage have always been the number one problem among runners. Not following the time-tested 10% rule of increasing one’s mileage on a weekly basis always brings runners to being injured and stale in their improvement. As a result, patience will always be the solution of this problem—patience to let the injury heals itself.

In races, runners would always forget what it takes to be patient. The tendency of most runners is to go out too fast once the gun is fired only to realize that mistake had been done when he/she is “crawling” to reach and cross the finish line. We always don’t have the patience to remember and stick to our race strategy and the training we have done in preparation for the race.

We need also patience in choosing our first running shoes and running attire. We have the tendency to look like the elite runners who are featured in “glossy” international runner’s magazine with the thought that we look “cool” and better runners than others. We have also the tendency to buy what we see for the first time not knowing that there are better fitting shoes with less cost if we waited and had time to look around. It is not the brand, color-combination, and the weight of the shoes that count most, but the proper fit to our feet. As for the running attire, you need patience to find out what is more comfortable for you considering our weather and humidity.

We need also patience in trying to find out what food and drinks that are good and work best for our performance.  Depending on the distance you want to race or run, you can experiment on what nutritional needs for your training, pre-race, during race, and recovery period.

We need patience to find out what races we want to join in the future and patience to prepare for these races.

We need patience to finish what we have started. Because finishing a race is what matters most!

Like life itself, we need patience. There are lots of options but we need to have smart choices and decisions.

In running and in the race called “Life”, always think and remember…PATIENCE.

See you at the Starting Line!

"Running Is Patience" (Photo By Ding Quinto/The Frontrunner Magazine)


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Categories : Insights, Jogging, Marathon Race, Nutrition, Pictures, Practice Runs, Races, Runners' Training, Running, Running Shoes, Sports Program, Trail Running

2012 Schedule Of BR’s & PAU Events

1 01 2012

2012 BALD RUNNER’S EVENTS/PAU EVENTS

 January 14, 2012—BDM 50K “Test Run” (Mariveles to Abucay, Bataan)

January 21, 2012—MOUNTAIN & TRAIL RUNNING 101  (10K & 16K)

January 28-29, 2012—2nd BDM 160K Ultra Marathon Race

February 11, 2012—BDM 52K “Test Run” (Abucay, Bataan to San Fernando, Pampanga)

February 26, 2012—MOUNTAIN & TRAIL RUNNING 101  (16K & 21K)

March 3-4, 2012—4th BDM 102K Ultra Marathon Race

March 18, 2012—MOUNTAIN & TRAIL RUNNING 101  (21K & 32K)

April 15, 2012—MOUNTAIN & TRAIL RUNNING 101 Marathon  (42K)

April 21, 2012—2nd MAYON 360 50-Mile Ultra Marathon Race

May 20, 2012—3rd T2N (Tagaytay To Nasugbu) 50K Ultra Marathon Run

June 2, 2012—Taklang Damulag 50-Mile Mountain/Trail Run & 50K Run

July 7, 2012—2nd Tanay 50K Ultra Marathon Run

August 11, 2012—24-Hour Endurance Run (By Invitation)

August 25, 2012—2nd ILOCOS NORTE (Burgos To Pagudpud) 60K Ultra Marathon Run

September 15, 2012—PAU NATIONALS/Championship 50K & 100K

October 13, 2012—3rd Mt Pinatubo 50K Ultra Trail Run/Zambales Trail Traverse 100K Run

November 1-4, 2012—WEST COAST 200K RUN (3-Day Multi-Stage Run)

December 2, 2012—4th T2N (Tagaytay To Nasugbo) 50K Ultra Marathon Run

December 15-16, 2012—2nd Taklang Damulag 100-Mile Endurance Run & Half-Marathon

December 30, 2012—4th RIZAL DAY 32K Run

(Note: Details of these Events will posted on this Blog and/or on Facebook’s Event Page)


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Trail Running 101

27 12 2011

“Trail Running have at least three of the four following characteristics: (1) surface should be unpaved; (2) have natural obstacles that may include but are not limited to rocks, tree stumps, tree roots, dirt, gravel, mud, moraine, leaves, grasses, ice, snow, and creek/water crossings; (3) have a significant gain or loss of elevation; (4) include scenic vistas. Some mountain races include a portion or an entire route on pavement; however, these races provide scenic vistas”…from the book “The Ultimate Guide To Trail Running” by Adam Chase & Nancy Hobbs

Scenic Vista; Elevation Gain & Loss; Unpaved Road

Rocks & Sun-Baked Trail

Bigger Rocks & Water Crossings

Better-Looking Trail With Softer Ground

Are there any questions?


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Running Is Consistency

22 12 2011

One of the basic principles in endurance sports is consistency. Running, being an endurance sports, needs a consistent attention and focused training.

In simple terms, consistency means once or twice a day; 7 days a week; 30 or 31 days a month; or 365 days every year!

You might not believe but there is a group of runners who runs every day, even in inclement weather (they use the treadmill!). They are called the Running Streakers! For them to be called as streakers, they should run a minimum of one mile every day, whether they are sick or not. These guys are really the hardcores of running!

I haven’t heard of any Pinoy Group of Runners who would fit this kind of group of runners. However, if you browse on the Internet, you will find out that there are lots of groups with their respective “Medal Standings”.

Now, we go back to consistency in running. Whether your goal is to finish a 3K, 5K, 10K or in any distance, your main consideration is your consistency in your training. It means that you have to go out and do your “30-minute” rule for the lesser distances and do your easy long distance runs for the 10K and more distance races on a daily basis! In simple terms, consistency is daily runs!

What is good about running everyday is that you could easily adopt any kind of training program for any distance race.

If you want to improve in your road and trail races in the coming year, make this as your New Year’s Resolution—-RUN EVERY DAY!!!

Happy Holidays!


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