The 53 Runner’s Commandments By Joe Kelly

23 12 2014

The 53 Runner’s Commandments
by Joe Kelly

1. Don’t be a whiner. Nobody likes a whiner, not even other whiners.
2. Walking out the door is often the toughest part of a run.
3. Don’t make running your life. Make it part of your life.
4. During group training runs, don’t let anyone run alone.
5. Keep promises, especially ones made to yourself.
6. When doing group runs, start on time no matter who’s missing.
7. The faster you are the less you should talk about your times.
8. Keep a quarter in your pocket. One day you’ll need to call for a ride.
9. Don’t compare yourself to other runners.
10. All runners are equal, some are just faster than others.
11. Keep in mind that the later in the day it gets, the more likely it is that you won’t run.
12. For a change of pace, get driven out and then run back.
13. If it was easy, everybody would be a runner.
14. When standing in starting lines, remind yourself how fortunate you are to be there.
15. Getting out of shape is much easier than getting into shape.
16. A bad day of running still beats a good day at work.
17. Talk like a runner. “Singlets” are worn on warm days. “Tank tops” are worn to the beach.
18. Don’t talk about your running injuries. People don’t want to hear about your sore knee or black toe.
19. Don’t always run alone.
20. Don’t always run with people.
21. Approach running as if the quality of your life depended on it.
22. No matter how slow you run it is still faster than someone sitting on a couch.
23. Keep in mind that the harder you run during training, the luckier you’ll get during racing.
24. Races aren’t just for those who can run fast.
25. There are no shortcuts to running excellence.
26. The best runs sometimes come on days when you didn’t feel like running.
27. Be modest after a race, especially if you have reason to brag.
28. If you say, “Let’s run this race together,” then you must stay with that person no matter how slow.
29. Think twice before agreeing to run with someone during a race.
30. There is nothing boring about running. There are, however, boring people who run.
31. Look at hills as opportunities to pass people.
32. Distance running is like cod liver oil. At first it makes you feel awful, then it makes you feel better.
33. Never throw away the instructions to your running watch.
34. Don’t try to outrun dogs.
35. Don’t trust runners who show up at races claiming to be tired, out of share, or not feeling well.
36. Don’t wait for perfect weather. If you do, you won’t run very often.
37. When tempted to stop being a runner, make a list of the reasons you started.
38. Never run alongside very old or very young racers. They get all of the applause.
39. Without goals, training has no purpose.
40. During training runs, let the slowest runner in the group set the pace.
41. The first year in a new age group offers the best opportunity for trophies.
42. Go for broke, but be prepared to be broken.
43. Spend more time running on the roads than sitting on the couch.
44. Make progress in your training, but progress at your own rate.
45. “Winning” means different things to different people.
46. Unless you make your living as a runner, don’t take running too seriously.
47. Runners who never fail are runners who never try anything great.
48. Never tell a runner that he or she doesn’t look good in tights.
49. Never confuse the Ben-Gay tube with the toothpaste tube.
50. Never apologize for doing the best you can.
51. Preventing running injuries is easier than curing them.
52. Running is simple. Don’t make it complicated.
53. Running is always enjoyable. Sometimes, though, the joy doesn’t come until the end of the run.





1st Week Of Training (December 8-14, 2014)

17 12 2014

Monday/December 8:

Rest

Tuesday/December 9 @ Roosevelt National Park: 

Time Of Start: 4:30 PM

Distance: 6.8 Miles

Time/Duration: 2:24+ Hours

Average Speed: 2.4 Miles Per Hour

Total Ascent: 1,323 Feet

Highest Elevation: 1,170 Feet

http://connect.garmin.com/modern/activity/651295445

Comments:

1. Started late in the afternoon and it became dark where I had to use my headlight on the 2nd half of the run. My run became slower when it was dark already.

2. It was slightly raining and I had to use my Eddie Bauer Waterproof Jacket with Hood during the duration of the run.

3. Brought two (2) bottles of 20 oz. each capacity; 4 pieces of GU Gels; 3 pieces of Power Bars; one piece of Honey Stinger Chews; Pocket Camera; iPhone; and Thermal Blanket. I purposely brought all these items in my pack to put more weight and have my body accustomed to the food/nutrition needs and required/mandatory items that I will carry with me during the race.

4. I used my INOV-8 X-Talon Trail Shoe and it was responsive on the wet condition of the trail and rocks along the route.

5. How I wished I could go higher in elevation in the mountain but due to the thick growth of grasses along the trail which need to be cleaned and cut, I decided to turn-around at 1,150 feet elevation.

6. The Eddie Bauer Jacket which I bought 5 years ago was very effective in preventing the rain from getting inside my body. However, my body sweat made the lining of the jacket to be damp and wet which made the Jacket to be heavier as I finished my run.

Running Under The Rain

Running Under The Rain

7. My legs and knees started to become painful as I descended on the downhill portions of the route as I went back to where I started. I have observed that my leg muscles became tighter as I went downhill but I persevered by taking shorter strides and lighter with my footing along the trail.

8. I had a “deep-tissue” massage after my dinner and the soreness and pain disappeared as I went to bed.

Wednesday/December 10:

Rest. I am scheduled to have a 6-mile run but I decided to have a rest after being late to my place of training after a trip to another venue of one of my races where I am the Race Organizer/Race Director.

Instead, I did some body squats and lunges to find out if I still have pain and soreness to my legs. The “deep-tissue” massage the night before “fixed” my issues about my legs. I slept early in the night…eight hours of sleep!

Thursday/December 11 @ Roosevelt National Park:

Time Of Start: 8:00 AM

Distance: 7.37 Miles

Time/Duration: 2:24+ Hours

Average Speed: 3.1 Miles Per Hour

Total Ascent: 1,670 Feet

Highest Elevation: 1,575 Feet

http://connect.garmin.com/modern/activity/651295455

Comments:

1. The run was done in the morning and the weather was with clear sky and slightly cold weather in the mountain. My water/hydration system was the same with that of the Tuesday Run, consuming 40 oz. of water during the run. I added two (2) pieces of VFuel Gels in my pack and I was able to ingest one piece of Gel on my second half of the run.

2. I felt lighter without the Jacket and I was comfortable with my pack with the same content that I had during the Tuesday Run.

3. I used my ALTRA Lone Peak 1.5 Shoes and they are responsive to the trail and rocks.

4. The highest elevation of 1,575 feet was reached at 3.1 Mile but I decided to have my turn-around at this point due to the thick bushes and grasses along the unused trail towards the peak of the mountain. In my estimate there is a need to clean the trail for a distance of about 2 miles until I reach the peak of the mountain. If the highest elevation of this mountain will reach 2,100+ feet in less than 6-Mile distance, this could be my ideal training ground for my TransLantau 100 Race.

At The Turn-Around Point

At The Turn-Around Point

5. The massage that I got last Tuesday evening and Full Rest Day on Wednesday gave me a better performance for today. I did not feel any pain or soreness or tightness on my leg muscles and knees on my downhill runs back to Starting Area. It resulted to a faster Average Speed in my workout.

Friday/December 12:

Rest. I had a trip to Fort Magsaysay to attend a Coordinating Conference regarding my race thereat to be held on the weekend.

Taklang Damulag

Taklang Damulag

Saturday/December 13 @ Hill Taklang Damulag, Fort Magsaysay, Palayan City:

Time Of Start: 7:23 AM

Distance: 10.30 Miles

Time: 3:32:52 Hours

Average Pace: 20:41 minutes per mile

Average Speed: 3.1 miles per hour

Elevation Gain: 2,800 Feet

Highest Elevation: 1,255 Feet

http://connect.garmin.com/modern/activity/651295464

Comments:

1. While supervising my race as the Race Director, I thought of running the course from Fernandez Hill View Deck to the Peak of Taklang Damulag (Hill) trying to find out how many “hill repeats” that I can do until I am tired. However, my training program called for a 10-mile run and any distance after that would be a bonus.

2. The weather was cooler in the early part of the morning but it became hotter on my third climb to the peak. I was carrying my TNF Hand-held Bottle which is just enough for my hydration need for one trip.

3. I had to rest for about 2-3 minutes just enough to make refill on my water bottle and eat something, most specially before I started my third climb.

4. I used my ALTRA Lone Peak 1.5 which was very responsive on the slippery trail and rocks along the route. However, the shoes became heavier as it became wet/damp from the sweat going to my socks and full body.

5. I did not have any problems or soreness on my legs during the duration of the run. If only not for the heat of the sun, I could have attempted a 4th climb to the peak.

6. I will make a point to visit Fort Magsaysay at least once a month and try to break my personal record on how many times I could climb the peak of Taklang Damulag in one day or 12 hours!

7. I was averaging 1:11+ hours per “hill repeat” which is a big improvement on my performance in climbing the hill two years ago.

Sunday/December 14 @ Hill Taklang Damulag, Fort Magsaysay, Palayan City

Time Of Start: 6:56 AM

Distance: 6.69 Miles

Time: 2:20:57 Hours

Average Pace: 21:04 minutes per mile

Average Speed: 2.9 miles per hour

Elevation Gain: 1,814 Feet

Highest Peak: 1,255 Feet

http://connect.garmin.com/modern/activity/651295472

Comments:

1. I felt I was not wasted from yesterday’s triple trip to Taklang Damulag. For today, I did two “hill repeats” which I expected to have a distance of 7 miles but my running effort was satisfactory.

2. I used my INOV-8 X-Talon Trail Shoes and they were very light and was able to have a very nice leg turn-over during the duration of the workout. I might be slower this time but I feel strong to finish another repeat after completing my scheduled distance for the day.

3. Just the same with yesterday’s run, I was using my TNF Hand-held bottle. I had my breakfast before I started the run and it gave me the energy throughout the workout.

3X "Hill Repeats" @ Taklang Damulag

3X “Hill Repeats” @ Taklang Damulag

Summary:

Total Distance: 31.16 Miles or 49.85 Kilometers

Total Time: 10:30 Hours

Total Ascent: 7,607 Feet (152.14 Feet Elevation Gain Per Kilometer)

 





Official Results: 2014/4th Taklang Damulag 100-Mile & 50-Mile Endurance Runs

15 12 2014

4th Taklang Damulag 100-Mile Endurance Run

5:00 AM December 13, 2014 To 3:00 PM December 14, 2014

Special Operations Command (SOCOM) Headquarters, Fort Magsaysay, Palayan City (Nueva Ecija)

Number Of Starters: 16

Number Of Finishers: 9

Percentage Rate Of Finish: 56%

Runners @ The Starting Area

Runners @ The Starting Area

RANK           NAME                                 TIME (Hours)

1. Lao Ogerio (Champion, Overall)——30:47:32

2. Milbert Cabral (1st Runner-Up, Overall—–31:07:38

3. Alfred Delos Reyes (2nd Runner-Up, Overall)—–32:38:52

4. Tess Leono (Champion, Female, Course Record)—-33:23:01

5. Ariel Briones —————————————–33:35:34

6. Dindo Diaz——————————————–33:37:31

7. Bong Dizon——————————————–33:38:58

8. Simon Pavel Miranda ——————————–33:40:21

9. Myk Dauz ———————————————-33:40:58

Overall Champion Lao Ogerio

Overall Champion Lao Ogerio

First Female Champion & Course Record Holder Tess Leono

First Female Champion & Course Record Holder Tess Leono

4th Taklang Damulag 50-Mile Endurance Run

5:00 AM December 13, 2014

SOCOM Headquarters, Philippine Army, Fort Magsaysay, Palayan City

Number of Starters: 12

Number Of Finishers: 12

Percentage Rate Of Finish: 100%

RANK          NAME                        TIME (Hours)

1. Raul Ragaodao (Champion, Overall/Course Record)—–12:39:30

2. Luc Hapers (1st Runner-Up, Overall/Course Record)————–12:50:31

3. Mark Raon (2nd Runner-Up, Overall)———————13:31:27

4. Von Rayan Martinez————————————–14:51:53

5. Romhel Biscarra —————————————15:33:40

6. Loradel Hanopol (Champion, Female)—————-16:18:31

7. Jobert Inclan———————————————16:37:45

8. Emma Libunao (1st Runner-Up, Female)—————18:35:19

9. Katherine Villaflor (2nd Runner-Up, Female)———18:53:37

10. Cleo Gevero (Female)———————————-18:53:38

11. Efren Monzon——————————————-19:32:33

12. Roland Pagaduan ————————————–19:32:33

Champion & Course Record Holder Raul Ragaodao

Champion & Course Record Holder Raul Ragaodao

Congratulations To Everybody!





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

 

 

 





Runner’s World Philippines

11 12 2014

I am featured in one of the articles of the Runner’s World Philippines Magazine, October-December 2014 Issue. The article is entitled, “Heroes Of Running: Pinoy Olympians and Trailblazers to Inspire You”. The story is written by Ria Macasaet.

Cover Page

Cover Page

I have asked the writer and the photographer that I will be wearing something different from my running attire and they approved to it. Thus, I was wearing my “meeting/conference” attire for the interview and photo-ops.

Featured Story

Featured Story

If this issue is not available in the popular bookstores, more copies of this RW Philippines are available in one of the Magazine Stores at the Ground Floor of Powerplant Mall in Makati City.

Thank you, RW Philippines for featuring my story and my future endeavor in the outdoors.





Official Result: 8th Tagaytay To Nasugbu (T2N) 50K Ultra Run

7 12 2014

8th Tagaytay To Nasugbu 50K Ultra Marathon Race

4:00 AM To 1:00 PM December 7, 2014

Starting Area: Picnic Grove, Tagaytay City

Finish Line: PETRON Gas Station, Nasugbu, Batangas

Number Of Starters: 63

Number Of Finishers: 63

Cut-Off Time: 9 Hours

RD's Briefing Before The Start Of The Race

RD’s Briefing Before The Start Of The Race

T2N Batch #8 Group Picture Before Gun Start

T2N Batch #8 Group Picture Before Gun Start

RANK                N A M E                                   T I M E (Hrs)

1.  Alen Bautista (Champion, Overall)————-4:54:47

2. Arnel Renato (1st Runner-Up, Overall)———5:19:22

3.  Lao Ogerio (2nd Runner-Up, Overall)———5:22:12

4.  Rhina Sison (Champion, Female)————–5:22:26

5.  Carlo Contemplacion—————————-5:25:01

6.  Annaliza Marsan (1st Runner-Up, Female)—5:38:52

7.  Jess Evangelista———————————-5:42:53

8.  Antonio Delos Reyes—————————–5:45:56

9.  Elpidio Berja————————————–5:46:42

10. Mark Anthony Rodica—————————5:46:54

11. Jerdie Jurado————————————-5:52:36

12. Aljim Gacad————————————–5:53:22

13. Rasette Hao Pesuelo (2nd Runner-Up, Female)—5:53:51

14. Madison Trinidad——————————–6:02:24

15. Loradel Hanopol (Female)———————-6:03:15

16. Myk Dauz—————————————–6:05:28

17. Ma. Rowena Madrid (Female)——————6:06:54

18. Kathleen Pinero (Female)———————–6:07:00

19. Ruben Veran————————————-6:17:17

20. Cecile Lalisan (Female)————————6:18:40

21. Ronald Robles———————————–6:24:57

22. Efren Olpindo———————————–6:30:17

23. Jaime Patricio———————————–6:31:09

24. Allan Pablo————————————–6:31:23

25. Ma. Teresa Villa Abrille (Female)————-6:31:24

26. Aleli Gloria Delos Santos (Female)———–6:38:29

27. Romhel Biscarra——————————–6:38:38

28. Eduardo Gelindon——————————6:41:11

29. Jake Nelson Cheng—————————-6:41:47

30. Richard Allan Mangalip———————-6:43:25

31. Maria Celeste Layug (Female)—————6:43:41

32. Myla Go (Female)—————————-6:43:42

33. Wilnar Iglesia———————————6:43:43

34. Floriemay Ragas (Female)——————6:43:51

35. Fraulein Mariano (Female)—————–6:46:35

36. Abby Aliwalas (Female)———————6:46:36

37. Edwin Cruz———————————–6:53:03

38. Renato Grande——————————-6:55:56

39. Eda Maningat (Female)———————6:56:18

40. Gerson Yuzon——————————–6:58:46

41. Ramil Lomboy——————————-7:02:35

42. Emma Libunao (Female)——————7:04:03

43. Marlon Santos——————————7:04:04

44. Mar Marilag——————————–7:05:50

45. Stephen Avanzado————————-7:10:20

46. Severino Khita—————————–7:15:43

47. Arnel Fajardo——————————7:17:40

48. Adrian Aquino—————————-7:19:08

49. Allenstein Co——————————7:20:19

50. Rommel Ayuson————————–7:34:03

51. Ma. Corazon Ramos (Female)———–7:34:50

52. Alberto Cruz, Jr—————————7:35:15

53. Joan Pardo Arevalo (Female)———–7:45:51

54. Edna Yao Lim (Female)—————–7:45:54

55. Joey Genecera—————————-7:50:42

56. Fernando Torres————————-7:52:34

57. Eliza Laureles (Female)—————–8:02:51

58. J. Cip Lim——————————–8:21:39

59. Quennie Lynne Aceveda (Female)—-8:26:06

60. Amor Gabriel, Jr————————8:26:07

61. Julius Danas—————————–8:41:35

62. Richard Toledo————————-8:43:28

63. Rosita Dino (Female)——————8:57:36

Overall Champion Alen Bautista

Overall Champion Alen Bautista

Female Champion & 4th Overall Rhina Vince Sison

Female Champion & 4th Overall Rhina Vince Sison

Last Runner Rosita Dino

Last Runner Rosita Dino

Congratulations To All The Runners & Support Crew!





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!!!








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