Month: June 2008

Extreme Running: The Book

On By kingofpotsIn Books, Insights, Jogging, Marathon Race, Places to Run, Races, Running1 Comment

“Extreme Running” is a book written by Kym McConnell and Dave Horsley. Both of the authors are well-respected ultramarathoners and had been going from one continent to another to participate to these extreme running events, all for their passion to test their body limits and challenge the environment. This book was published in London, UK last year, 2007.

I found and bought this book at PowerBooks (Glorietta) two months ago after failing to locate or buy the book, “The Ultramarathon Man” by Dean Karnasez.

This book takes the reader on a world tour of ultramarathon races. The book is divided into seven chapters looking at each continent’s ultra foot races. Each ultra race has its own history, pecularities, preparations, challenges, strategies, experiences/adventures and the characters/personalities involved in each race. Pictures, maps, race course routes, and other informative notes were included in each page of the book.

To mention some of the extreme running events, the following is the list of some ultramarathon races in every continent in the world:

Europe:

1) The North Face Ultra-Trail Du Tour DU MONT-BLANC (UTMB)—101-mile race (163 Km) in Mount Blanc trails that passes through France, Italy & Switzerland held in the later part of August. Cut-off time: 46 hours. Limited to 2,000 runners.

2) Spartathlon—Athens to Sparta Road Race which has a distance of 152 miles (245.3 Kms). This is the original ultramarathon from Athens to Sparta which the Greek messenger, Pheidippides, took in 490 BC to deliver Athen’s request for reinforcements to resist the Persian invaders. Cut-off time—36 hours. Regular number of participants—300 runners. It is being conducted during the month of September.

Africa:

1) Marathon Des Sables—In Sahara Dessert, East Morocco during the month of March or April. It is a 6-stage course which has a total distance of 220-240 Kms (135-150 miles). Number of participants—700 runners.

2) Comrades Marathon—It is a single stage race in South Africa, covering a distance of 56 miles or 90 kms being held in June. Number of Participants—11,000 runners.

3) Trans 333—It is a single stage race in a desert location which is being held in a different host country each year. It has a distance of 333 Kms (206 miles). This is considered as the “World’s Longest Single Stage Desert Race”. Number of Regular Participants—20 runners. Maximum Time Permitted to complete the race—108 hours

North America:

1) Badwater Ultramarathon—It’s a single stage race from Badwater, Death Valley to Mt Whitney in California covering a distance of 135 miles (217 Kms) which is done in mid/late July. Number of Participants is limited to 90 runners (by invitation only). Time Lite to Finish the race is 60 hours.

2) Wasatch Front 100 Miler—Single stage race in Kaysville, Utah, USA which is done in the month of September. Number of Regular Participants—225. Time Limit to Finish—36 hours.

3) Yukon Arctic Ultra—In Whitehorse, Yukon, Canada which is held in February. Distances are: 42K, 160K, 480K & 736K (26.2, 100, 300 & 460 miles).

South America:

1) Jungle Marathon—In The Amazon Jungle in Brazil. It is a 6-stage, 200-Km (125 miles) road race in October and participated by 80 participants.

2) Atacama Crossing—In Atacama Desert in Chile. It is a 6-stage, 250-Km (150 miles) road race which is participated by by 150-200 runners which is conducted in March/August (alternate by year).

Asia:

1) Everest Marathon—In Nepal; 42.2 km, single stage with approximately 75 participants with 10 Nepalese runners. It is conducted during the month of November.

2) Gobi March—In Xinjang Province, China. The course is 6-stage foot race with a distance of 250 kms (150 miles). It is now on-going this week. Check out at www.thenorthface.com with Dean Karnazes participating in the said race. Number of participants—200 runners.

3) Lake Baikal International Marathon—In Lake Baikal, Listvyanka, Russia. 42.2 kms, single stage with approximately 30 participants during the month of March.

Oceania:

1) Kepler Challenge—In Te Anau, South Island, New Zealand. It is a single stage 60-km run (37 miles) done in December with limited participants of 400 runners.

2) Te Houtaewa Challenge—In 90 Mile Beach in Kaitaia, New Zealand. It is running along the beach with a distance of 60 kms (38 miles), single stage held during the month of March. Approximate number of participants—30 runners.

3) Bogong To Hotham Trail Run—In Mount Bogong, Victoria, Australia. It is a single stage run with a distance of 64 kms (40 miles) held in the month of January. The race is limited to 60 runners.

Polar:

1) Antarctica Marathon—In King George Island, Antarctica. It is a single stage 42.2-km run held in February. It has a limited number of participants to 180 runners.

2) Antarctic Ice Marathon (South Pole Marathon)—In the foothils of Ellsworth Mountains, Antarctica. It is a single stage race with distances of 42.2 kms and 100 kms. It is held in December with a limited number of participants to 25 runners.

3) North Pole Marathon—It is located in 89N-90N, Arctic Ice Cap. It is a singlke stage race with a distance of 42.2 kms held in April. The number of participants is limited to 24 runners.

Robin Petrini & Donate A Shoe

On By kingofpotsIn Insights, Jogging, Running, Sports Program1 Comment

Last Thursday morning, Captain Ferdie Espejo sent me a text message informing me that a box of about one cubic foot arrived at the office of the DND-AFP Gintong Pangarap at Camp Aguinaldo where the sender is a certain Robin Petrini, Head Coach, Softball Team of Pennsylvania State University, USA. I instructed Capt Espejo to open the box and he informed me that it contained four (4) pairs of slightly used running shoes.

Coach Robin Petrini sent three (3) pairs of Saucony Running Shoes and one (1) pair of Nike shoes for the Project Donate A Shoe.

My immediate instinct after I got the information that somebody from the USA sent a box full of shoes was to “google” the name of Robin Petrini. Look what I’ve found!

Coach Robin, thank you very much for your support. I hope I will be able to personally thank you for your effort of sending such shoes to the Philippines. May God bless you always. 

Hill Trails

On By kingofpotsIn Insights, Jogging, Pictures, Runners' Training, RunningLeave a comment

I’ve chosen to see and run through the dirt trails near my sister’s place in Barangay Dibua South, Laoag City in the afternoon of last Wednesday (11 June). I used my ASICS Gel-1120 shoes with my Nathan Water Belt, a bottle of Propel strapped on my right palm, runner’s cap, and a Nike running kit. I was accompanied by Barry White and The Beatles.

The access point to the dirt/trail road is very near my place which was only twenty meters. The dirt/trail road is beside an irrigation canal without any flowing water and followed the trail going north. It was a slow run just to be able to see, explore the place, and make sure of my foot landings. There were parts of the trail which were covered with dry leaves that fell down from the trees that are on the sides of the trail. There were parts of the trail which are used by people going up the hill to get some firewoods and most of these trails lead to some houses and rice fields.

This is the dirt road at Barangay Dibua South which is beside an irrigation canal. This point is Km-2.

After reaching the cemented road going to Barangay Sangil, Bacarra as I jogged towards the north, I decided to go through a small cemented/paved road that goes towards the eastern direction. After twenty meters, the paved road became a sand & gravel trail, later a dirt trail, and I was surprised to see a newly-cemented road that goes to the hills. After passing through the peak of the highest hill in the area, I followed this paved road and on the lower elevation I could see on both sides of the road big concrete houses which is a sign that most of the people residing in this area are either OFWs or “Balikbayans” from the USA. At this point, it was already Km-9.

After running for almost 5 kms, I took this sand & gravel road going to the eastern direction.

After running for about 500 meters on this road with big concrete houses, I met 4 couples (at least 50 meters distance from each couple) doing brisk walking with fanny pack belts on their waists. I smiled and waved at them while I passed them. Most of the couples seen walking were fat!

This trail is going uphill to a semi-permanent house. At this point, I was already at Km-7.

It was getting dark already and opted to just follow the paved road and later surprised to see bright lights on the horizon. I could see the Provincial Sports Complex where workers are busy making repairs on the grounds/track. Hopefully, our running oval track here in Laoag City will be made of tartan.

From the Provincial Sports Complex, I have to go back to my sister’s place in Barangay Dibua to complete my run and it was another 4.5 kms distance. After running on the trails and hills in Laoag City, the cemented road and plain terrain towards the house gave relief to my tired legs.  

After almost 25 minutes from Barangay Sampaloc, I was able to reach the finish line, the house of my sister.

This run gave me the reason to see the trails in Laoag City for the first time! I was surprised to know that there are so many dirt/sand & gravel trails on the outskirts of the city which connect barangays located on the hills.

I was able to run a distance of 15.43 kms with a time of 1:50:41 hours. It was a nice run!

Treadmill Workout

On By kingofpotsIn Insights, Jogging, Runners' Training, Running2 Comments

I had to make a quick trip back to Manila to buy some needed parts and materials for the repair project that I am supervising here in Laoag City. I have observed that the prices of materials here in the province are too expensive as compared to the factory price in Metro Manila. After buying such materials at MC Home Depot at The Fort, I had to send them through the commercial bus going to Laoag with a minimal fee for its transport. I was able to save some money.

Last Tuesday morning, I had a quick visit at the gym and made my usual weight training using the dumbbells and the Smith machine for bench press and I was able to finish my supplementary weight training after one hour.

I shifted my workout and tried the treadmill. I had a combination of brisk walking and slow jogging with the following adjustments:

Speed—6.0                                Inclination—15 (Maximum)

Duration—1:10:00 hours          Total Calories—480 cal

Distance—6.2 kilometers         Vertical Distance—850 meters

Average HR—155 bpm              Hydration—One bottle of Propel

As much as possible, I tried to avoid holding on the vertical bar infront of me and the top of the digital display of the treadmill machine in order to simulate a hill/mountain climbing activity.

It was a nice workout that I was able to perspire a lot. I was glad there were no other users on my both sides during my treadmill workout.

After lunch, I was on my way back to Laoag City.

Sleeping 101: How To Sleep Better

On By kingofpotsIn Insights, Jogging, Runners' Training, Running6 Comments

I saw this article at www.sleepdex.org/tips.htm while browsing at WordPress. I hope this will be an added information for those runners who want better performance and for those who have problems getting to sleep. Remember that a serious runner must have at least 7-8 hours of sleep every night. In my experience, I strongly believe that a good night rest/sleep is one of the preventive measures in sports injuries and sickness. In the principle of rest & recovery in training simply means a complete sleep (at least 8 hours) every night.

Enjoy reading this article.

Sleep Hygiene – Best Practices

Experts recommend these to help you fall asleep, stay asleep and wake up feeling refreshed and ready to start a new day.

  • Go to bed at the same time every night and get up at the same time every morning. Set and maintain a sleep schedule. Try to stick to it even on weekends and when life gets crazy. Failure to do so can lead to insomnia. “Sleeping in” on the weekends will make it harder to wake up on Monday morning because it resets your sleep cycle.
  • Avoid drinking alcohol close to bedtime. While it may initially sedate you, alcohol keeps your brain in light sleep – you have trouble getting to the deep sleep and REM sleep phases and your sleep is less efficient. Arousals due to alcohol can cause sweating, headaches and intense dreaming.
  • In the late afternoon and evening, avoid caffeinated drinks because they act as stimulants. Caffeine sources include some soft drinks, coffee, chocolate, non-herbal teas, some pain relievers and diet drugs. Caffeine can stay in your system up to 14 hours. It increases the number of nighttime awakenings and decreases total sleep time.
  • Avoid nicotine in the evening. This includes both smoking and smoking withdrawal systems such as nicotine patches. Nicotine is a stimulant, like caffeine, so it pumps your heart up. Smokers often have trouble sleeping because the length of a good night’s sleep is more than their bodies want to go without a cigarette. They wake up early due to nicotine withdrawal.
  • Wake up with the sun, or use very bright lights in the morning. Sunlight helps the body’s internal biological clock reset itself each day. Sleep experts recommend exposure to an hour of morning sunlight for people having problems falling asleep. This is also a great treatment for jet lag.
  • Keep the bedroom quiet and dark and at a comfortable temperature. Extreme temperatures may disrupt sleep or prevent you from falling asleep. Make sure you have a good mattress and pillow.
  • Try to exercise 20 to 30 minutes a day but not right before bedtime. For maximum benefit, exercise at least three hours before going to bed, especially if you are the type of person who becomes more alert with exercise.
  • Develop a relaxing routine before bed. This may include a warm bath, light stretching, listening to soothing music, reading or other relaxing activities.
  • Don’t go to bed feeling hungry, but don’t eat a big, heavy meal right before bedtime. For a light snack before bedtime, carbohydrates or dairy products (e.g. non-chocolate cookies or crackers and milk) are best
  • Don’t lie in bed awake. If you can’t fall asleep within 30 minutes, go to another room and do something restful until you feel tired. Don’t read in bed. If you want to read, get out of bed and sit in a chair.
  • Don’t have a visible bedroom clock because “clock watching” will only help intensify the misery of insomnia. You can always turn the face of the clock away from you or put it in a drawer.
  • Reserve your bed for sleeping and sex. Keep the television, laptop, cell phone, food, etc. out of the bedroom.
  • Don’t make bedtime the time to solve your problems. Make a to do list for the next day then try to clear your mind.
  • Think about your napping policy. Naps can be great in helping some people improve performance. But for others, napping is an invitation to night-time insomnia. Figure out which category you are in. Don’t nap during the day if you have trouble sleeping at night. If you must, take a brief nap 10 to 15 minutes about eight hours after waking.
  • Try not to drink fluids at least two hours before bedtime as a full bladder can interfere with sleep.
  • If you need to get up during the night, do not expose yourself to bright light. Intense light can reset your internal clock and make it harder to get back to sleep. See circadian rhythm section.
  • Avoid sleeping with your pet because their movements or your allergies can decrease the quality of your sleep.
  • Know the side effects of your medications. Certain medications can either compound sleepiness or make falling asleep more difficult. Let your doctor know if you have sleep problems so they can do their best not to prescribe medications that worsen your sleep difficulties.
  • If sleep problems persist, see your doctor. If you have trouble falling asleep night after night or if you always wake up feeling unrefreshed, you may have a sleep disorder that needs treatment.

Medical doctors who specialize in sleep actually use the term “sleep hygiene” to describe the habits and behaviors of people before bedtime and while in bed as well as environmental condition that can affect sleep quality. Attention to sleep hygiene is often the first thing to look to when people have trouble sleeping.

The U.S. government’s National Heart, Lung and Blood Institute has produced four-page PDF files on

Check out our sleep resources page for more information.

CamelBak (Hands-Free Hydration System)

On By kingofpotsIn Pictures, Runners Accessories, Runners' Training, Running14 Comments

The first time I saw a CamelBak Water Hydration System was in an advertisement in one of the pages of Bicycle Magazine in the mid-90s. It was featured in a one-page picture of a mountain biker where the said pack was worn on the back of the cyclist. When I went to the United States to visit my family in 1996, Colonel Alan Cabalquinto (later became a 3-star general), then my immediate “boss” requested me to buy him a Camelbak which he intended to use in his running workouts. At that time, Camelbak was only popular to mountain bikers and some road cyclists. Of all the sports stores in Los Angeles area, the only store that had Camelbak was a Cyclist Store in Beverly Hills. I bought one piece which costs me $ 85.00 + tax.

According to its history, the contraption was invented by a cyclist, Michael Edison, who participated in a bike race in Texas during summer and he was bothered with the constant pulling and putting back the water jug on its rack which is screwed to the bike frame and drinking water from his jug with use of his hands. He wanted to be hydrated while riding on his bike without using his hands. So, he got an I.V. bag and its tube and placed the bag in a bike socks and had it stitched at the back of an old t-shirt, wore it and later came up with a nozzle that controls the flow of water from the I.V. bag thru the tube as he placed the nozzle in his mouth. And the rest is history. By August of this year, CamelBak will be 15 years in the business of hands-free hydration system.

In the later part of 2000, I was part of a delegation of the AFP to attend a bilateral talks with the US Armed Forces in Hawaii as preparation for our future training exercises with them. In their PX Commissary, I found out some CamelBak 2.1-Liter Hydrobak Classic with the color-green cloth casing and I bought 20 pieces at a price of $ 35.00 each without any tax. Out of the twenty pieces, I kept one piece for myself; gave one to my brother; and the rest of the 18 pieces were given to the members of the Philippine Army’s Shooting Team to compete in Brunei for the ASEAN Armies Rifle & Pistol Meet in November 2000. I was then the Team Manager of the said Shooting Team. The members of the Shooting Team were happy and surprised to receive such hydration pack from me as I was the one who first introduced such to them instead of using the old World War II vintage-aluminum water canteen which was the issued water container equipment to our soldiers up to the present. This Camelbak hydrobak was very useful to my shooters that they become the envy of other delegations from the other countries as they were the only ones sporting such hydration system during the 2000 Brunei Shooting Competition. Unfortunately, the CamelBak I issued to the shootes became their personal property and some were “traded” as souvenirs from their counterparts from other countries. Such initiative to buy another set of CamelBak Hydration System for the succeeding team members in the next year’s events was not done by the succeeding Shooting Team Managers up to the present.

Two years ago (I was already a two-star general), I had heated argument with a more ranking/senior general at the Headquarters Philippine Army with my suggestion/recommendation to entirely start changing the hydration system of the basic soldier from the WWII vintage aluminum water canteen to CamelBak Hydration System to be at par with the US, UK, and other ASEAN Armed Forces which had been using the CamelBak 5-6 years ago. The ranking general did not buy my idea, instead, he decided to “improve” the water canteen from an aluminum to a stainless steel one but still the same size, carrying almost one-half liter of water/liquid. It is sad to note that until I retired from the military service, I haven’t seen that “improved stainless steel” WWII vintage water canteen being issued/used by the soldiers in the combat areas/battlefield. Presently, the soldiers are still stucked to the “bottled water”/”mineral water” hydration system ( in plastic bottles).

These are two models of the CamelBak Hydration System. The one with black & gray colored Cordura casing is exactly the same later model that I have which I bought at Travel Club Store 5 years ago. It has a capacity of 2.1 liters of water/fluids and a zippered pocket. The other model is for the military but this model had improved lately and it became already as an integrated part of the backpack/rucksack of the soldier.

At present, I have two sets of Camelbak Hydration System–the one that I bought in Hawaii and a newer version of the hydrobak classic which I bought at The Travel Club Store in SM Megamall 5 years ago which I haven’t used. It was the one which I bought in Hawaii that I’ve been using in my biking, hiking with 35-lb backpack, and other military exercises/activities. The difference between the old and the new Camelbak are the following:

1) The old one ( the one I bought in Hawaii) has no pockets in its Cordura cloth casing while the new one has zippered pockets and stretchable straps/strings where additional sports accessories could be strapped or carried.

2) In the old one, the nozzle/water tube is positioned on the left side with the left shoulder straps while the nozzle/water tube in the newer ones is located on the right with the right shoulder straps.

3) The old one has no cross-straps that connect the two shoulder straps on the breast area. The newer models has a cross-straps which make the Camelbak more hugged and stable with the body.

4) The old one has a bite nozzle that goes or connected directly with the water tube. The new one has its bite nozzle 90 degrees angled with the water tube.

Lately, when I was packing my things  to Laoag City, I was able to find my new Camelbak Hydrobak Classic Hydration System which has a pocket enough for two powerbars or 3 packs of Skyflakes and I brought it here in Laoag City for my future long runs on roads, hill/mountain trails, and beach/sand dunes. 

This is the “Rule of Thumb” in Hydration to the human body when involved in running and other endurance sports—drink one liter of water/fluids for every one hour of activity. Which means that my Camelbak is enough for a 2-hour running as my Camelbak can store only 2.1 liters of water/fluids. The military version and other later models have 3-liter capacity.

At present, more outdoor sports brands had copied the Camelbak’s concept of Hydration System. But I still prefer the original one. We will see how my CamelBak will help me in my next long run. I hope to do 33-35K non-stop long run next time.

“CamelBak: Hydrate or Die”

Easy 15K Run

On By kingofpotsIn Insights, Jogging, Runners' Training, Running2 Comments

6:35 AM 07 June 2008 In Barangay Dibua, Laoag City

After running 26 kilometers last week and another 30 kilometers last Thursday, it seems everything becomes easy, not withstanding the early rise of the sun and my further exposure to the heat of the sun. My runner’s cap, sunglasses, and Nathan Water Belt had been very helpful in my long runs for the past weeks.

I made sure to eat some food (cereals & 2 pieces of banana) and drink a bottle of Propel before leaving the house as I decided to take another route for my 15K run. Instead of going south from the house of my sister and retracing my “nostalgic run” route, I set my eyes on the road that took me towards the north direction.

The road goes to the center of Barangay Dibua North until it reaches Barangay Sangil of Bacarra, the next town north of Laoag City. After running for 3 kilometers going north, the road leads to the direction towards the east and I was running parallel along the Bacarra River but I was nearer to a irrigation canal. My one-way direction ended at the road crossing with Bacarra Road (Laoag to Pagudpud Road) where my GF 305 registered 7.43 kilometers. I made my turn-around and retraced the road I had taken but I made an extra 200 meters towards the west direction before going back to the road leading to Barangay Dibua North.

About 2/3 of the road is paved with cement and the rest of the road is gravel/dirt road. The gravel road made my pace slower as I try to select where my foot would land  due to the presence of small stones/gravel along the way. But I had to regain and increase my pace whenever I reached the paved road. About half of the distance of 7.43 kilometers is shaded with trees on both sides of the road and the other half is exposed to the heat of the sun.

I had to increase my pace whenever I was running along the unshaded parts of my route and sip water when I was in the shaded areas. I did not have any stop-over/pit stops along the way. I saw to it that the water in my Nathan Water jug was enough for my 15K run. I took a sip of water at Km-6; Km-11; and Km-14.

I finished the run in 1:28: 36 hours and here were the data I gathered from my GF 305:

Distance—15.0 kms             Time—1:28:36 hrs

Average Pace—5:54 mins/km      Average Speed—10.2 kms/hr

Maximum Speed—13.0 kms/hr    Total Calories—1,106 cal

Average HR—151 bpm                  Maximum HR—163 bpm

Total Ascent—520 meters            Total Descent—503 meters

Runner’s Kit—Adidas shorts; white sando (cotton) from Fairways & Bluewater Golf; Penshoppe Runner’s Cap; & Maui Sunglass

Running Shoes—ASICS Gel-Cumulus 8

Music—Beatles One; Bee Gees (One Night Only:Live)

My sister told me that there is a running/mountain bike trail along the hills in Barangay Dibua and neighboring barangays that she came to know from doctors and social action workers who usually hike along these trails to reach the far-flung barangays located north & northwest of the city and the said trail end up at the Provincial Athletic Grounds or at the Mariano Marcos State University Campus. I hope to see this trail in the coming days.

After running on these trails, maybe, next time I will try to run along the famous “sand dunes” of Laoag City and Paoay. Wish me luck! 

My Order Had Arrived

On By kingofpotsIn Insights, Jogging, Runners' Training, Running3 Comments

After accidentally bumping into the book, “The Extra Mile” by Pamela Reed and reading it, I came up with a post in this blog about the said book and the feats the author had accomplished in the underground sports of ultramarathon. I was fascinated with her experiences, preparations, training and the ordeal she has to go through winning the Badwater Ultramarathon Race which is considered the “hardest ultramarathon race” in the world” for two consecutive years, 2002 & 2003, beating the best men in ultramarathon entire the world.

I’ve heard about Dean Karnazes, for the first time, in one of the early posts of QuickSilver Running in his blog and found out later that he (Dean) has a runner’s blog; website and a coach of Runner’s World Magazine. After checking and browsing his website, I found out that he had written a book which is entitled, “The Ultramarathon Man”. In Pam Reed’s book, she mentioned about Dean Karnazes as one of the competitors and  a “threat” to her in defending her championship at the Badwater Ultramarathon Race in 2003 but ultimately did not affect her resolve to defend her title as she emerged as the champion and winner for that year’s race. I hope to know the reason why Dean Karnasez was not able to dislodge Pam Reed as the defending champion in 2003 in his book.

Since then, for the past 2-3 months, I’ve been looking for the said book by Dean Karnazes in the different bookstores in Metro Manila but to no avail. I asked my wife to buy me one and send it through my niece who was scheduled to return to Manila after a brief visit in Los Angeles on June 3, last Tuesday.

I got a call from my niece last Thursday morning telling me that she had arrived safely in Manila an she had my book with her. I told her to just leave it in my quarters and I will be able to have it once I arrive in Manila from Laoag City.

I am looking forward to read this book and post a book review on this..soon!

“Nostalgic Run” #3: 30K Run

On By kingofpotsIn Insights, Jogging, Runners' Training, Running4 Comments

5:13 AM 05 June 2008 In Laoag City

Finally, I decided to run the whole distance from my sister’s residence in Barangay Dibua South, Laoag City to Suba, Paoay, to be exact at the Golf Clubhouse of the Fort Ilocandia Golf Course which covers a distance of 15 kilometers and then back to where I started.

At 5:00 AM, the surrounding is already bright and the sun is about to appear on the horizon but the streets were still clear of any kinds of vehicle. Without any food to take and contented myself with a glassful of water, I started my run with a bottle of Propel on my hand and my Nathan Water belt full of water. I started my first kilometer with a slow run with a pace of 6:00 mins/km but after two kilometers, I’ve started to increase my pace up to 5:30 mins/km and never letting my pace reach or pass over 6:00 min/km. It was a comfortable pace with me as I take a sip of Propel from the bottle on my hand every time I finish 2 kilometers along the way. I saw to it to transfer the bottle from one hand to the other to give extra effort to both of my arms as I swing them.

Before reaching the Barangay Mangato Church and Seminary, I had to take a detour on a dirt/gravel road as the bridge is under construction. It slowed me down a bit as I had to go down to the small creek and had to choose a better landing of my feet due to the gravel and stones protruding unevenly on the ground, before and after the small bailey bridge which was temporarily constructed with a span of about 15 meters. As I passed the small bridge, I had to go through an ascending portion of that dirt road and finally reaching the asphalted road again. I was glad there were no vehicles passing along the said detour as dusts would fill the air, thus making my pace slower. From this point fronting the Mangato Church, the asphalted road starts to slowly ascend slightly and ends up to the 15-km mark.

Instead of stopping at the Golf Clubhouse, I went directly south towards the direction going to Paoay which is the 1st kilometer portion of the then famous North Start 10K Run and finished at the crossing of the road that goes to Suba Beach which is the road where a portion of the movie “4th of July” starring Tom Cruise was shot and taken. After finishing my first lap of 15 kms, I replenished and rehydrated myself with more water after finishing my one bottle of Propel. I bought some bottled water in a small sari-sari store in one of the houses near the crossing.

I finished the 1st lap of 15 kms in 1:28:40 hours which made me happy (temporarily!). I improved my time to reach this point from my previous time last week with one minute and twenty seconds! Not bad!

After filling up the Propel bottle with water, I started again my second lap which was going back where I started. After two kilometers, the heat of the sun was already piercing on my skin and started to sweat profusely as I took a gulp or two of water from the Propel water. Instead of drinking water every two kilometers, I was forced to drink my water every kilometer along the way. At km 6, I had to refill (again!) my Nathan Water Bottle and Propel bottle with bottled water I bought in one of the stores along the way.

At km 11, I had to stop again in one of the stores as I need to put something in my stomach. I was really hungry! I ate two packs of Skyflakes and drank at least three (small) bottled water with it. I made sure that all my water bottles were filled with water from this point to my finish line as I conditioned my mind not to stop shuffling along the road until I reach the house of my sister. The last four kilometers were not the problem to me at this time but the heat of the sun that kept on burning my skin was my only concern. I haven’t felt any pain in any part of my body and my legs were still strong at this point. The other problem which I observed after resting for awhile was those painful little steps from rest up to the time I could bring back my “shuffling” gait. But once I was back on my “shuffling” style of running, I was back to business in running.

To give me more adrenaline and “power boost” to my shuffling, I had to make the sound of my music “louder” to my ears from my IPod Nano with Bon Jovi rendering those rock music. Sipping of water from my water bottle became a must every 400-500 meters. I had to count from 1 to 50 every time my left foot strikes the ground on the 4th step! The last 50 meters before the finish line is an ascending portion and had still the strength to increase my pace. I finished my 2nd lap of 15 kms in 1:52:18 hours. The heat of the sun really killed me this time but I was glad I didn’t have any pains or cramps on my leg muscles.

Next time, I have to start my long runs earlier and eat something before the run. But I am happy that I haven’t reached my “wall” with this 30K run. We’ll see what will happen if I attempt to run 33 kms next week.

San Francisco, Los Angeles, White Sands, here I come!

But the “bigger picture” is an “ultramarathon” experience in the future.

“Mira Quita.” (“We will see” in Chabacano).

“Si Mel, Si Mel, O Si Mel”

On By kingofpotsIn Insights, Jogging, Runners' Training, Running1 Comment

The title of this post is an adaptation of the title of the song “Si Aida, Si Lorna, O Si Fe”. Instead of choosing one from the three different names of ladies, I am choosing only one name from three different ladies with the same name. Very easy to memorize and no way I will commit a mistake in saying the wrong name among the three ladies!

These are the names of my (lady) masseuse in Iloilo City’s Riviera Spa, Makati City’s Island Spa, and in Laoag City.

Last week, I asked my sister where is the best spa where I can get a good muscle massage. She told me that we have a tenant in one of our apartments who works as masseuse in one of the popular spas in Laoag City. So, I told my sister to request our tenant to have a “home service” massage for me. To my surprise, her name is Imelda and she is called as “Mel”. I smiled and recalled that I have now three different masseuse in three different parts of the country with the same names. What a coincidence!

Imelda or “Mel” in Laoag City is one of the “unique” masseuse I had encountered so far due to her heavier body form (malusog!) and stronger hand pressure. She sees to it that all the muscles, small & large, are made to be tender and soft. It was in her technique where I experienced my sides (from my armpit to my hips) being massaged thoroughly. But she does not have that “repertoire” of stretching my backbone and clicking all the joints of my extremities.

Melanie or “Mel” in Makati City had been my masseuse since I started to be assigned in Fort Bonifacio in 1990 and she had been working at the Olympia Reflexology Center. She is a petite woman with average body-built but with strong arms. She is very reliable and professional in her work. I consider her as the best masseuse among the three. She could stretch my backbone and make my joints “click”. Lastly, she could carry me through her legs and suspend me on “air” while stretching my arms.

Emelyn or “Mel” in Iloilo City’s Riviera Spa is the tallest among the three with a height of 5′ 5″ and has average body-built. She is the most top-rated masseuse in the said spa and she is good with her job. What I liked in her was her service of an extension of thirty minutes of the usual one-hour session of massage.  She uses this extension time to give extra massage to my running legs! To compensate such nice service and additional effort, she receives a “bigger” tip in her envelop.

Now that I am retired, I have only two “Mels” to deal with (in Laoag City & Makati City) and hopefully have a chance to see “Mel” in Iloilo City if ever I will be invited to visit my former camp in Jamindan during the Division’s Foundation Anniversary next year.

Always remember, a runner can not “live” or improve his time without a good massage before and after a road race and during his training phase. But it is better to have somebody who is known to you and well-trained/professional to give you the much-needed massage.

Good luck and “treat”/pamper yourself with a nice and relaxing massage.

By the way, I always ask for the “Swedish Massage”.