IAU 24-Hour World Championship

Seoul, South Korea was the host of the International Association of Ultrarunners (IAU) 24-Hour World Championship held last 18-19 October 2008. In this event, at least 23 country-members of the IAU participated in this competition where every runner has to run a loop of about 920 meters of flat paved road starting/ending at the Seoul Olympic Stadium for the duration of 24 hours, starting at 10:00 AM on the 18th October up to 10:00 AM on the following day.

Japan’s Ryoichi Sekiya won in the Men’s Overall Category with a distance run of 169.29 miles (272.44 kms) for 24 hours while France’s Anne-Mare Vernet won in the Women’s Overall Category with a distance of 148.35 miles (238.76 kms) covered in 24 hours.

For more results, click http://www.ultrarunning.com/ultra/features/news/japans-sekiya-shines-at-i.shtml

Dean Karnazes and Jamie Donaldson competed and represented Team USA Ultrarunners.

Philippines is not yet a member of the International Association of Ultrarunners (IAU).

164 Days: Easy & Hard Runs @ ULTRA

Instead of maintaining my usual morning runs last Wednesday & Thursday at the ULTRA Oval Track, I decided to have my runs in the evening. It was already past 6:00 PM when I arrived at the Oval Track and some of the runners were about to go home already. Lala Calma surprised me when she greeted me as she was leaving the track.

After my stretching exercises, I started to do my easy run and I was able to cover a distance of 14+kilometers along the track, which was equivalent to 35 laps with an average pace of 5:10-5:35 minutes per kilometer. Continue reading

Discipline & Training

Last Tuesday morning, I had an easy run at the ULTRA Oval Track which covered a distance of 11+kilometers. I considered this run as my recovery run after joining the 1st Mayon Trail Run las Sunday. While I was doing my cool-down stretching exercises, I had a chance to talk to the other runners who were also having their workout at the oval track.

I had a conversation with Kim O’Connell as she was impressed on what she saw in my race report about the 1st Mayon Trail Run in this blog. I told her some of the description of the terrain, the river, the lahar sand and the rocks we had to run through and even showed her some rashes/cuts on my legs as I slide through rocks along the banks of the river before finishing the race. We even talked about my Team Bald Runner and their performance in the said event. We also talked about running and getting further beyond the marathon distance and other endurance sports. Continue reading

Last Week’s Recap (13-19 Oct ’08)

I consider my last week’s workout as my “recovery week” after putting in the total distance to the more than 80-kilometer mark for the two succeeding weeks before last week. For last week, I was able to run a total of 60.52 kilometers.

I need to have my easy long runs for this weekend to go back to my average of 80+ kilometers distance for the week.

Optimal Running Volume

In the book “Run Faster” by Brad Hudson, he listed an appropriate average weekly running volume (in miles) target for 5 Levels of Runner at 4 Race Distances.

For “Beginners“—runners with less than a year of consistent running, the following are the suggested weekly mileage:

5K————-20-30 miles

10K————25-35 miles

Half-Marathon—35-40 miles

Marathon——-40-50 miles Continue reading

166 Days: Drills; Strides; & Plyometric

6:10 AM 21 October 2008 at the ULTRA/Philsports Oval Track

In the early 80s, I did not do any drills, strides or plyometric in my running workouts and training for the marathon as these “terms” were unknown to me. It was for the reason that I concentrated building my endurance base during those days without trying to fully improve on my speed. Now that I am older and trying to find out “ways and means” to improve my running performance, I’ve discovered and read about these terms in latest books, special sports programs and in the Internet.

In today’s training of athletes, drills/strides and plyometric are done as part of the warm-up and preparation for high intensity speed workouts at the oval track. After stretching and easy warm-up run/jog, drills/strides and plyometric are used to “prime” the muscles and the nervous system for a fast running workout.

Drills consist of Slow Skipping or Bounding; High Knees; Butt Kicks; and Sideways Jumping Jacks. Strides is running 100 meters approximately at your race pace. Plyometric are “jump exercises” ranging from low to high intensity exercises. It is recommended to do these drills/strides and plyometric at least twice a week.

Last Tuesday morning, I did some of these drills and plyometric exercises, to include running on the stairs of the bleachers at the ULTRA Oval track. After few minutes of rest, I did my speed workout. I was able to run a total distance of 11.52 kms.

In last Monday’s news, I’ve read a news report about Manny Pacquiao’s training and his improvement in speed and agility in preparation for his fight with De La Hoya on December 6, 2008. The news report attributed Manny’s improvement as a result of his Plyometric exercises. If Manny can do it, I think you can do it, too!.

However, this is just a warning to those who have knee injuries and “first-timers” on plyometric. Please do the exercises slowly and stop if you feel some pain on your knees, leg muscles, or feet.

“Team Bald Runner”

The following is the composition and names of athletes of the Team Bald Runner:

  1. Cresenciano Sabal
  2. Elmer Sabal
  3. Reynaldo De Los Reyes
  4. Ellen Tolentino
  5. Maricel Maquilan
  6. Gerald Sabal
  7. Jujet De Asis
  8. Saturnino Salazar
  9. Michael Embuedo
  10. Ailene Tolentino

Merlita Arias, 2nd Placer in the Overall Women’s Category Winner of the 1st Mayon Trail Run and who trains presently in Cebu City, had signified her intention to join Team Bald Runner. Other “elite” distance runners had also sent “feelers” for them to be included and train with the team.

Book: “Run Faster” By Brad Hudson

The complete title of this book is “Run Faster: From 5K To The Marathon”. This is the latest book published for this year regarding running and portion/part of this book was featured in the Running Times Magazine for October 2008 issue. The author advocates “adaptive running” as his training philosophy and aside from developing runners to run faster, the author teaches and guides the reader to be his/her own coach.

“Adaptive Running” simply means that there is no single training formula that works perfectly for every runner. Every runner must be able to stimulate the precise set of physical adaptations (aerobic/anaerobic) that are needed to achieve maximum performance in a peak race. Training programs must be adapted to the individual strengths, weaknesses, needs, and goals of each runner. Individual training programs must be adapted daily, based on the runner’s response to recent training. The runner must adapt his/her training from year to year in response to the effects of the most recently completed cycle to stimulate further positive adaptations. Moreover, the author listed his recommended Adaptive Training Plans for 5K, 10K, Half-Marathon and Marathon distances according to your level of fitness at the last chapter of the book to include training plans for the Youths and Masters runners.

As I reach my one-year running comeback this weekend, I find the author’s questions to assess one’s running experience for the past year very beneficial to me as I try to improve my performance in the 10K, Half-Marathon, and Marathon distances.

If you want to improve your running performance and want to be your own coach, I highly recommend this book for every runner.

“Team Bald Runner” Invaded Bicol & Crowned As “King of Mt Mayon”

Two weeks ago, I formally organized “Team Bald Runner” as an elite group of distance runners based in Metro Manila whose aim is for its members to qualify for future international games and eventually, to the Olympic Games. My outfit, Bald Runner’s Events, provides the training and coaching; accommodation in Metro Manila and food/medical support; employment; and travel & food support to races outside Metro Manila. Initially, I have ten (10) athletes—7 male & 3 female. Most of these athletes are regular winners of road races in Metro Manila. I, together with my staff, manage these athletes and advise them where they are scheduled to compete. If there are cash prizes to be awarded to the top runners, for sure, Team Bald Runner is there. It should be noted that whatever cash earned by any of the athletes is his/her own to keep and we only provide them the necessary advise to save their earnings or advise them to send their earnings to their homes to support their family. Continue reading

Shoe Review: The North Face M Arnuva 50 BOA

I bought this versatile running shoes one week after I arrived in the United States last 12 July 2008 from The North Face Store in Beverly Hills, California. I was attracted to this running shoes because it offers a dual purpose of being a running shoes for paved roads and at the same time for the trail roads. It could not be denied that I was exposed to the products of The North Face because of Dean Karnazes, my idol in ultramarathon running and # 1 “athlete-endorser” for The North Face.

The momemt I used this shoes during my first practice run at Malibu Creek State Park’s Bulldog Trail, I felt this is the most appropriate trail shoes which is very easy to wear and use. Aside from being lighter than the other The North Face Trail Shoes, this shoes has the BOA Lacing System. All you need to do is to pull or push the BOA tightening system or screw at the back of the heel support of the shoes. Push the Screw and turn it clockwise to tighten the shoes and there is no problem of dangling shoe laces on the shoes. Just Pull the Screw in order to loosen the shoestring. Continue reading