A Comment From RunDmoon

On December 5, 2008 By kingofpotsIn Insights, Jogging, Runner's Fashion/Attire, Runners Accessories, Runners' Training, Running, Ultramarathon4 Comments

RunDmoon is one of the regular readers and “commentor” in this blog and I met him during the Adidas KOTR Run somewhere at Km-11 post during the race. He greeted me and we exchanged a brief conversation. While running, he told me that “I look so tall in my pictures but I look more handsome in person”. I just laughed and said “Thanks”. I tried keep in pace with him and two other runners but they were on a blistering pace and I just simply maintained my pace. However, he made a parting words of joining the Bataan Death March 102K next year.

He made the following comment on my post where I PRed last Sunday’s Milo National Finals Marathon:

Hi BR. Can i request a post? I always notice from your posted pics that you are wearing a rolled scarf on you neck. Is that your anting-anting (amulet)? Also, you are wearing cycling shorts in most of your runs. Are there benefits of wearing a tight shorts? Are you trying to make a running fashion statement?

BTW, i’ve reached 999km today. I started Sep 29, 2008. Thanks for the inspiring people to run.

I will answer the first question about the rolled scarf or “bandana” on my neck. When I witnessed the start among the elite runners of the 2008 Badwater Ultramarathon Race last July, I observed that most of the ultramarathoners were wearing such scarfs on their neck. These scarfs are special scarf where a runner would roll into them pieces of “dry ice” that would keep him/her cool during the run/race with 110-125 degrees Farenheit heat along the desert. This was the “secret” of the early ultramarathoners in the early edition of the said ultramarathon race. Some of the ultra runners would simply tie the bandana on their necks to protect their nape from the heat of the sun. Others would simply tie around their head or forehead to catch the sweat dripping from their head. As for me, the rolled bandana/scarf is used as a “catcher” and “absorber” of my sweat from head, making the whole scarf as my “neck cooler” during road races. However, in my past posts, I suggested that those runners intending to run the Bataan Death March 102K would also use such bandana in their runs (training or races) to show support for the said ultramarathon event.

On your question about my running shorts. I am having a “chafing” problem when I use the regular running shorts (with side slits & at least 2 inches inseam) and lately, I only use this kind of running shorts during my training workouts. However, when I use this kind of shorts, I saw to it to apply petroleum jelly or Body Glide on my groin area or inner side of my upper legs. When I run on trails, I use the trail shorts (with pockets and longer inseams with at least 5 inches long). However, I usually use a BIKE compression shorts as my underwear. While I was in the US running those trails in Bulldog and Mt Wilson, I observed that there was a pain (not severe) on my left hamstrings and I tried to look for the famous CW-X compression shorts which has some positive testimonials from runners and triathletes with problems on their hamstrings. Not been able to buy one which is fitted to my size and for my needs while I was in the US, I tried to look for my old BIKE compression shorts which I bought in the early 90s and I was able to locate them and presently using them with my trail shorts. Since my arrival from the US last September, I prefer to use the biking/compression shorts rather than the regular running shorts because of the “chafing” problem; I feel like an “elite” athlete when I am wearing such during races where I can lift my knees higher and thinks that I am “aerodynamically” efficient when wearing it; the compression shorts absorbs more of my sweat rather than my sweat going down to my socks and shoes; it can keep a bottled water or Propel tucked in on my back; the tight feeling the shorts gives to my butt and upper leg muscles gives me the confidence of not having any problems of pain or cramps; and lastly, I wear a compression shorts if I feel I could break a PR for the said race.

Fashion statement? Following one of Machiavelli’s Laws of Power, “Court Attention At All Cost”, I am a believer/follower of this law. Dress up properly and approriately to gain respect and attention…and let your appearance do the talking.

Congratulations for being one of the finishers of the “1,000-Km Club”. You will be the 7th runner to be awarded the Finisher’s T-shirt from the Bald Runner. That was an incredible feat on your part to finish the distance in two months! I am sure you are truly preparing for the Bataan 102K Ultramarathon! Just leave a comment where I could possibly award your prize with the proper photo-ops.

The Bald Runner is always here to be of service to the running community and to everybody. Keep on running and run faster!

Open For Membership

On December 4, 2008 By kingofpotsIn Insights, Runners' Training, Running6 Comments

The Team Bald Runner is opening its doors to non-elite runners to include beginners effective today. The youngest applicant should be at least 12 years old.

The primary aim of the Team Bald Runner is to promote running to everybody and guide each member to attain their personal goal by adhering to the concept of “training as a group” with IAAF certified coaches who will develop each runner’s potentials to be able to adhere to an active lifestyle and also be competitive in running.

I would like to emphasize that the Team Bald Runner is non-profit group, however, we will be asking each member for a membership fee which will cover the costs of training, uniforms, and other administrative needs for the group. The annual fee is P 2,000.00 which could be paid on installment basis, P 500.00 per each quarter. I hope that we could come up with a quarterly publication for the Team in the future.

Please feel free to send your comments. For those who are interested to join, please visit www.teambaldrunner.wordpress.com and register through your comments stating your name, age, and e-mail address. If you are living overseas, we can communicate with you through e-mail and send your running workout/program.

Tips For Pinoys Running The Singapore Marathon

On December 2, 2008December 2, 2008 By kingofpotsIn Insights, Jogging, Marathon Race, Races, Running9 Comments

Tips For Pinoys Running The Singapore/Macau Marathon

1) Think Positive—After training for so many months, you are going to Singapore for the sole purpose of running the 2008 Standard Chartered Singapore Marathon and your goal is to finish it. Whether it is your first marathon or not, you must come home with you the bragging rights that you have finished the marathon distance, an international marathon race at that. You should think as a “warrior” who have trained; honed his skills; developed a strategy; and have the desire to win the battle. Remember, the enemy here is yourself and the route. Don’t be pressured by the other runners as they might ruin your established and planned strategy and your desire to finish the race..

2) Stick to Your Race Strategy—If you have trained in your long steady runs for a faster first half than the last half of the full distance you ran, then you are doing a “positive-split” and if you are comfortable doing this kind of strategy, then do it. However, if you are slow starter with a slow pace on the first half and you get faster on the last half of the distance, then go for a “negative-split”. But mostly, I recommend the even-pace strategy basing from my past experience running the marathon distance. Knowing your training “average pace”, you have to stick to such pace, plus or minus 15-30 seconds. The other variation of the even-pace strategy is to be able to divide the marathon distance into segments like every 10 kilometers—making the distance into 4 segments with every segment being designated with a time to finish it. For example, if you are running an average pace of 5:30 mins/km, you should be able to reach the 10-K mark within 55 minutes or less; you should be able to reach the 20-K mark within 1:50:00 hrs, and so forth up to the 40-K mark. If you want to divide the marathon distance to 5K segments, you can do it, too! But be sure to to reach such distance within the time you have planned.

3) Stick to your training “routine”—You should be able to stick to your training and pre-race “routine” here in the Philippines. We will start with your running kit/apparel. Be sure that you had been using your running kit (shorts, singlet, running shoes, sunglasses, Ipod, visor/cap, etc) during your training and previous road races. Remember, you are going to Singapore to run & finish the marathon, not as a Fashion Model and/or Elite Runner sponsored by a Shoe & Sports Apparel Corporation! It should be a part of your morning pre-race routine to have your BM (Bowel Movement). Drink something “hot”—coffee, tea, milk, or chocolate so that your digestive system will force your waste to come out! I’ve been doing this during my entire life where a BM done once I wake up gives me a “non-stress” day ahead of me. After taking your crap, take a shower to make you cooler and more relaxed. Wear your running kit making sure to put/apply petroleum jelly or Body Glide on your groin area and upper arms (& nipples, for men) where chafings usually occur. If you are staying in a Hotel with a free breakfast, forget your buffet breakfast and stick to your “pre-race routine” or else you will have some problems along the way. You will have the time to eat a lot after the race. This is what I eat for breakfast before marathon races. I usually eat one serving pack of instant Quaker Oatmeal mixed with hot water; one boiled banana or ripe banana; one hard-boiled egg with little salt; and one cup of Ensure. Don’t forget to drink water while on your way to the Starting Area.

4) Stay “light”—Wear a running kit that is light—light shoes & socks (that is your training or racing shoes & socks you had been using in past road races!) and light shorts & singlet. Leave your water belt behind. You are running in a “First World” country and I am sure the water stations are filled with “clean” water and sports drinks! I suggest you leave also your Ipod, cellphone, and camera in your room or car. These are additional weights to your body while running.

5) Sports Gel & Sports Bar—With my past experience in ultramarathon, marathon and trail running, I value the presence of sports gel or “GU” and/or sports bar inside my shorts’ pocket. My son and daughter, John & Jovelle, taught me a technique on how to carry at least four (4) pieces of “GU” while running. You can follow the following steps—(1) Punch a hole on the uppermost part of the packet, (2) Insert or tie a rubber band on the hole, and then (3) Insert your hand on the rubber band with the band staying on your wrist. The tied “GU” should either be dangling on your wrist but I suggest you should hold the “GU” with the palm of your hand while running. If you want to drink water, just release the “GU” from your hands and let it dangle on your wrist while you are holding your drinking cup. I usually take in one (1) “GU” (my first) at least 10 minutes before the start. I take my 2^nd GU at the 11-K mark; my 3^rd GU at the 22-K mark; and my last at the 32-K mark. Eat the only Power Bar on your shorts’ pocket after taking in your last GU. These will give you the much-needed strength on your last 10K of the race. (Note: If you have time, buy “ROCTANE” by GU. It gives more energy than the ordinary GU as this is designed for ultramarathoners. It has more caffeine in it and it costs more!!!)

6) Water & Sports Drinks—Take a sip or two of water in every water station (without walking while drinking). You should be able to slow down your pace (but still running) when you pick up your water cup and be able to drink the water while running. I know that the Singapore Marathon will have a very long table where water and sports drinks will be available. If the water cup is being handed to you by the volunteers, it would be better to make a signal (look into the eyes of the volunteer) and lift your arm/hand towards the cup. Before reaching the 30-K mark, you should start drinking Gatorade or any sports drinks for the replacement of your electrolytes. Remember, take a sip or two of water in every water station along the route.

7) Muscle Cramps—If you feel you have the tendency to have muscle cramps on your legs, slow down with your pace and keep on running in a relax manner. If you have muscle cramps during the race, that means you lack the mileage in your training and distance for your long steady runs. It also means that there is tightness in your leg muscles. Make sure that you had your massage at least 2 days before the marathon race. If you could have experienced running at least 42K in your long steady runs or “runabouts” in your marathon preparations, you could have determined or tested if you have the tendency to have muscle cramps. Elite runners are silent and keep this their “secret”—they run at least 50K during their long steady runs! As I said, nobody is preventing you from running the marathon distance during your long runs. “Think out of the box” or better yet, “remove the box” entirely!

8) “Speed Training” Tips—After two weeks of speed training with the coaches of Team Bald Runner, the voice of Coach Salazar keeps on reminding me his tips which I haven’t encountered in running books and magazines and these are very basic. His constant reminders are—“run along a straight line” ( if a runner gains at least one inch every stride if he/she runs a straight line and if one stride is equivalent to one meter; a runner, at least, gains a distance of 42,165 inches for the whole marathon distance which is equivalent to 1,071 meters, that’s one kilometer, making you faster by more than 5 minutes; stay “light” on your footstrike using your midfoot ( you should be able to minimize the “heavy” sound of your footstrike with the ground while landing on your midfoot); establish and maintain a cadence of your stride ( I usually count 1-20 or up to 50, repeatedly, every 4 steps or simply play in your mind repeatedly, the words “New PR” or “Sub-4 Finish” as your running mantra; and take a direct route on curves and winding roads (your eyes should be set towards the shortest route along the road). There are other “reminders” or terms from Coach Salazar which could be explained better by him like “clawing”, “pawing”, “volting”, “braking action”, and others if you decide to attend our speed training.

9) Always look forward and maintain a relaxed running form—After running 20-25 kms, I have the tendency to experience some muscle cramps on my core muscles and legs if I try to turn my body/head to look on the runners beside me or on my back who are tailing me. During the Pasig River Heritage Marathon last February 2008, I experienced this situation as I turned my body looking at runners beside me and those on my back. It is hard to visualize how the body would be seen with the body moving forward while my upper torso would be turning to the right or left or even a more than 90 degree-angle turn towards the back while running. If I do these unnecessary movements, muscle cramps would occur. Since then, I see to it that I run without turning my body or my head and maintain a straight-look ahead of me.

To all the runners participating the Singapore Marathon and Macau Marathon, good luck and have a safe trip. I might not be able to watch you on the TV or monitor the webcast of this event on the Internet but I wish you a nice, enjoyable and memorable international marathon race. On this day, I might not be watching the DL Hoya-Pacquioa Fight but I will try to find out if NHK of TV Japan will be featuring a live telecast of the Fukuoka Marathon. By the way, if you have a chance to shop, buy your copy of the book, “Run Faster” by Brad Hudson.

Send Your “Used” Running Shoes To The Philippines…Not To Other Countries!

On December 1, 2008 By kingofpotsIn Insights, Jogging, Pictures, Running5 Comments

Yes, send your “used” running shoes to Bald Runner of the Philippines and not to Africa and other countries.

It was timely that I received donated slight “used” and “used” running shoes from Good Samaritan and supporters of my Project Donate A Shoe for the month of November. The following were so kind enough to support this advocacy for the month of November 2008:

1) Wayne Plymale aka SFrunner, who arrived to the Philippines for a brief visit on the 2nd week of November, donated a slightly used ASICS Landreth running shoes.

2) Amado Castro, a businessman who daily practices his skills as a race walker at the ULTRA Oval Track, donated two (2) running shoes.

3) Charlie Chua, a runner and a RP Dragon Boat Team member, donated three (3) pairs of his old running shoes which are slightly used.

4) Del Quevedo of Walnut, California, who sent a Balikabayan Box filled with Road Race Finisher’s T-shirts, running apparel, and twenty-eight (28) pairs of “used” but still reliable running shoes.

After the MILO National Finals Marathon, our Project Donate A Shoe Booth was established along the sidewalk at the side of the Quirino Grandstand and luckily, we were not “bumped-off” this time!!!.

The following pictures speak for the need of our runners for those “used” running shoes from the more fortunate runners and from those Good Samaritan and our running friends across the seas.

This is a group of people and runners who lined up for screening before they are finally given the donated shoes. Only legitimate runners were given the donated shoes.

I had to request Coach Salazar to properly screen the recipients as more people were lined-up than the number of running shoes to be given.

Finally, this runner is finally parting from his old shoes after using them for the past 5 years!

This young runner is smiling knowing his ?????? shoes is going to be replaced with a better one.

Manong, you are using a different shoes not appropriate for running! This guy is 71 years old and he is still running strong. After he received his “new” shoes, he was still looking at his old shoes as if he did not want to part ways with them which he had been using since 2001.

This is one of the top runners from Sta. Rosa, Laguna whose old shoes were full of adhesive “rugby” glue on the sole and upper mesh parts of his shoes.

This runner is 76 years old and the oldest recipient of the donated shoes. He finished the 10K MILO Run.

Standing beside me is Mr Ben Capili, a retired Colonel of the Philippine Air Force who is based in Chicago, USA. He usually comes here to the country during winter time in the USA. He is also involved in the same project where he brings home “used” running shoes to be distributed to the runners in his community.

These were the old shoes replaced by those shoes donated by DelQ, Amado Castro, & Charlie Chua. A million thanks to you and to the rest of my supporters in this Project Donate A Shoe.

New PR: 3:48:32 Hrs @ MILO Finals

On November 30, 2008 By kingofpotsIn Insights, Jogging, Marathon Race, Pictures, Races, Running28 Comments

What can I say? It’s a miracle! But this is a product of hardwork, commitment, patience, and discipline!

After a warm-up and the usual stretching, I met the “Hardcore Group” who planned to have a “fun run” (not as “bandits”) at the pre-designated place and we wished each other good luck. And we some photo-ops as Jonel aka Bugobugo85 was the overall planner of this event. Jonel aka Bugobugo85, Dr Joe aka The Loony Runner, Jerry aka High Altitude, Philip aka Foreign Runner, Jay aka Prometheus Cometh, Lester, George, and Nico were there.

The Hardcore Group turned their backs at the camera before the start but they earned their PR times and 42K Finisher’s Medal. These guys are really “funny & crazy”!

The race started at 4:27 AM and we joined the other Finalists for this MILO Nationas 42K. I had a brief “pep talk” to the runners of Team Bald Runner to include the defending champion, Cris Sabal, minutes before the start of the race. As the street was still dark, I just maintained my easy pace which I practiced on the oval track of about 5:30 mins/km and maintained such pace up to the finish line.

At Lawton Avenue going to Bayani Road…

The whole marathon was just an easy run for me without much pain with my leg muscles. I could not believe that I did not have any trouble along the way. I decided to run the race as light as possible—I did not bring my Nathan Water Belt; I used my NIKE Lunaracer with lightest socks that I have; and my first time to use my new “customized” Oakley glasses which I ordered from my family in California. For the first ten kilometers, I drank my water from the water stations and those hydration gave me the much needed water at the start of the race. Once I entered The Fort, my support staff was already there ready to give me bottled water and Gatorade drinks I needed. After coming from the Heritage Park and about to reach Lawton Avenue on my way back to the Finish, I asked my staff to hand me the oatmeal that instructed them to prepare. I ate the oatmeal on a styro cup, while running, and that gave me my much-needed source of energy for the last 11-12 kilometers!

Philip aka Foreign Runner was the 1st member of the Hardcore Group to reach the Finish Line!

Jerry aka High Altitude got also a sub-4 hr PR finish time on this MILO Marathon, his 2nd Marathon race!

Jonel aka Bugobugo85 and George of the Hardcore Group along Bayani Road. They got also their PR.

This guy was tailing me from The Fort up to Roxas Blvd but he was not able to overtake me up to the finish line. He had all those motorcycle escorts and cameraman beside and infront of him. He must be a VIP of MILO Philippines.

As I reached Roxas Blvd from Buendia Ave, my GF 302 registered a time of 3:20+ hours and Capt Espejo was there telling me that I could finish in sub-4 hours as the distance was only 4+ kilometers to the finish line. I just maintained my pace, reminding myself to run “on a straight line”; to be “light” on my midfoot strike; and stay relaxed. And these are the things that we are telling to our students in our speed training for the past two weeks!

Finally, the finish line was there! The digital clock at the Finish Line registered a time of 3:48:30 hrs but my GF 305 registered an additional time of 2 seconds. Later, I found out that I had an average pace of 5:29 mins/km for the whole race with a distance of 42.1 Kms.

The Hardcore Group; Capt Ferdie Espejo; Coach Satur Salazar; Team Bald Runner—Cris Sabal who won 1st Runner-Up Overall & Marecil Maquilan who won also 1st Runner-Up Overall. Each runner got a cash prize of P50,000.00

It was a nice run and a fulfilling one to end my 2008 running season.

I would like to mention my thanks to the female runner, Bib # F 164, who paced with me for the first 15 kilometers. You are really a strong runner!

To the Hardcore Group, they all have also their PR times for this marathon race and you will read their experiences and pictures in their respective blogs.

To those who will be going to Singapore for the Marathon this coming Sunday, beat my time and you will earn a 2009 Wall Calendar from Bald Runner! Good luck and have a safe trip!

“I am running the 32nd MILO Marathon”

On November 29, 2008 By kingofpotsIn Insights, Jogging, Pictures, Races, Running10 Comments

Two months ago, the “Hardcore Group” came up with the idea to run the 32nd National MILO Marathon Finals as “bandits” as a way of redeeming themselves for not being able to attain their respective goals during the Metro Manila MILO Elimination Race last August 2008. Some of them did qualify but most of them joined the marathon race to gain experience being their first marathon.

After some exchanges of comments among bloggers, I suggested if there is a way that Mr Rudy Biscocho could accommodate us, the “hardcore group, as “qualifiers” through the efforts of my staff/coaches, we could join the MILO Marathon. After continouos requests to the race organizers, they finally decided to disapprove our request but gave me the privilege to run as a “qualifier”. However, the group had earlier registered themselves to run the 10K race but actually they will be running the 42K race. These runners will be running as “bandits” and this shows how “hardcore and crazy” these people are. I know these “bandits” will be making me as their “target to beat” during the race. Guys, I am sure you will beat me because you are 10-20+ years younger than me!!! However, if I beat you, you have to donate your running shoes for my project! Ha!ha!ha!

This marathon will be my third (3rd) one for this year and my 13th marathon in my running career. I will consider this race as my “specific-endurance test” to find out if my shift to running on the oval track and introduction to speed training have positive results on my marathon performance.

Race strategy? I am going to run an even-pace race of 5:30-6:00 mins/km but if I still have the strength on the last 10K, I might end up having a negative split for the race. The overall goal is to improve my finish time from my San Francisco Marathon and going for a sub-4 hours would be a miracle!!!

After this race, my training will be geared towards my training with the “Hardcore Group” and other marathon finishers for the 1st Bataan Death March 102K Ultramarathon Race on April 5, 2009.

To those who will be running the marathon race tomorrow, Good luck and enjoy the race!!! After the 1st Bataan Death March 102K Ultramarathon Race, I will be doing this…

Yes, President of the “Hardcore Group”!!! Ha!ha!ha! Since I copied this act from Jonel aka Bugobugo85, I will designate him as my “Campaign Manager”. Cast your votes and vote wisely!

DelQ’s Balikbayan Box

On November 26, 2008November 26, 2008 By kingofpotsIn Insights, Jogging, Pictures, Running12 Comments

DelQ was one of my first readers of this blog living in the United States as he happens to be my “kababayan” from the Ilocos Region. He is a native of Sarrat, Ilocos Norte, the birthplace of former President Ferdinand Marcos, and migrated in the United States and he is now a US citizen living in Walnut, California. He had his vacation/visit to the Philippines last June and he joined the Araw ng Maynila Half-Marathon and we had a chance to have a brief conversation and photo-ops after the race. On the night of that Sunday, he was scheduled to leave for Los Angeles. I really appreciate his endurance as he was able to insert in his short vacation to run a Half-Marathon. Upon his arrival back to California, we had some exchange of e-mails and he was kind enough to invite me during his running club’s weekend trail runs while I was having my vacation California. But due to my schedule during weekends with my family, my scheduled practice run with him and his group did not push through. Nevertheless, he promised me to help me in my Project Donate A Shoe.

Yesterday noon, Captain Ferdie Espejo informed me that a Balikbayan Box was delivered to our office and the sender is DelQ . I personally supervised the opening of the box and on top of the contents is a letter from him. The following is his letter to me:

October 2008

Hi, BR! Congratulations in your running adventures. I’m still a regular visitor of your blogs and although I don’t leave comments, I really admire your views especially what we all love to do—run!

My apology for not sending the shoes for your project sooner. My running club, Southern California Roadrunners of Walnut, was supportive and donated quite a few of their good “used” shoes. I tried to fit as much as I could in the box. I was able to wash some of them. I also included some new and “not-so-used” shirts.

Good luck in your forthcoming races especially the “big one”. Great job Manong Jovie!

Del Quevedo (DelQ)

P.S.

Sorry that we were not able to run together in L.A. Well, there’s always next time…God bless.

Balikbayan Box from DelQ delivered at Bald Runner’s Events Office

Capt Ferdie Espejo opening the box.

The letter of DelQ was placed on top of the contents of the box which were neatly packed

Tbe Balikbayan Box contained 28 pairs of running shoes—14 pairs of ASICS; 9 pairs of NIKE; 2 pairs of ADIDAS; 1 pair of BROOKS; 1 pair of MIZUNO; and 1 pair of New Balance. It also contained 14 pieces of Finisher’s T-shirts and almost brand-new sports shirts.

These “used” shoes will be displayed at the Project Donate A Shoe booth at the Starting/Finish Area of this Sunday’s MILO National Finals Marathon and the Finisher’s T-shirts will be donated to the families of a Gawad Kalinga community.

Thank you very much, DelQ. Please extend my sincerest thanks to the members of the Southern California Roadrunners Club of Walnut, California. I hope we will be able to run together during my next visit in Los Angeles next year.

Happy Thanksgiving Day and advance Merry Christmas & Happy New Year!

Team Bald Runner Beats RP’s ASEAN Games Gold Medalist

On November 25, 2008 By kingofpotsIn Insights, Jogging, Pictures, Running10 Comments

Gerald Sabal, one of the elite runners of Team Bald Runner, won as the Champion in the the ABS-CBN 101.9 FM “Run For Life” 10K Race at the Global City, The Fort held last Sunday. He was able to beat Rene Herrera, who placed 1st Runner-Up in the said race. Rene Herrera won the Gold Medals in the 3,000-meter steeplechase in the Vietnam’s South East Asian Games in 2003 and in the Manila’s South East Asian Games in 2005 and also a medalist in last year’s Bangkok South East Asian Games. Herrera is presently training in Baguio City as part of the RP Athletics Team for the 2009 SEA Games. Sabal registered a finish time of 32:35 minutes.

Gerald Sabal is 23 years old and a native of Sultan Kudarat in Mindanao. He is presently taking up BS Education (Major in Physical Education) at the University of the East. His latest accomplishments were the following: Champion in the 5K & 10K Run at the 2008 New Balance Power Race held in Clark Freeport. His time in 5K was 15:42 minutes. His training is presently being handled by Captain Ferdie Espejo, Jr.

As per request of QuickSilver Runner, who is based in San Diego, California and Finisher in the 2008 Kona Ironman last month, I’ll take this opportunity to give a brief background of the members of Team Bald Runner.

Cresenciano Sabal—29 yers old from Sultan Kudarat and taking up BS Computer Management. He is the defending Champion of the Milo National Marathon; Queen City International Marathon: Pasig River Heritage Marathon; and Clark Freeport International Marathon. His best time in the marathon is 2:21:58 hours; 21K in 1:05:00 hours; and 10K in 31:58 hours.

Jujet de Asis—He is from Koronadal City in Mindanao and 4th Year College. He placed 1st Runner-Up in the 2008 New Balance Power Race 25K Run with a time of 1:24+ hours. He is also a consistent top three placer in 10K to 20K races in Metro Manila.

Bernardo Desamito—33 years old and a native of San Jose, Occidental Mindoro. he is in 3rd year college. he is the defending Champion of the 2008 Philippine Marathon; Cebu Sinulog Marathon; 2008 New Balance Power Race 25K Run; 2008 Adidas King of the Road 16K; and 2008 Yakult 16K Race. His best time in marathon is 2:22:44 hours; 21K in 1:08 hrs; 10K in 30:52 mins and 5K in 14:54 mins.

Marecil Maquilan—22 years old and a native of South Cotabato in Mindanao. She is presently taking up BS Education Major in Physical Education. She is the Women’s Champion of the 2008 Adidas King of the Road 16K Run and the 2008 New Balance Power Race 25K Run. Her best time in 10K is 37:58 mins and 5K in 18:52 mins.

Ailene Tolentino—19 years old and a native of Cagayan de Oro City in Mindanao. She is 3rd Year in College. She is the defending Champion of the 2008 Queen City International Marathon; Pasig River heritage Marathon; Clark Freeport International Marathon. her best time in marathon is 3:05:37 hours; in 21K is 1:18:58 hrs; in 10K is 37:56 mins; and in 5K is 16:59 mins.

Ellen Tolentino—24 years old and a native of Cagayan de Oro City. She is defending Champion of the 100K The North Face Ultra Trail Race last July 2008.

Reynaldo De Los Reyes—37 years old and a native of Balasan, Iloilo. Champion in Every Nation 10K Race last Saturday and 1st Runner-Up UNICEF 10K Race last Sunday.

Michael Embuedo—25 years old and a native of Bataan. Champion in 20K Walkathon at the National Open TF Championship from 2006 up to the present.

Elmer Sabal—26 years old and a native of Sultan Kudarat. He is the Champion of the 2008 1st Mayon Trail Run. His best time in marathon is 2:28:56 hours and best time in 5K is 15:46 mins

Isidro Villasola—32 years old and a native of Libungan, North Cotabato. Gold Medalist in the 1,500-meter run during the 2007 4th ASEAN Paralympics Game in Bangkok, Thailand and 1st Runner-Up in the The North Face 100K Ultra Trail Run last July 2008.

Saturnino Salazar—47 years old and native of Ivisan, Capiz. National Record Holder of 50K Walk and IAAF Level IV International Coach

Ferdinand Elpidio Espejo Jr.—IAAF Level IV International Coach in Middle, Long Distance & Race Walk; ITU Level II Coach in Triathlon; and UCI Level II Coach in Cycling. His best time in marathon is 2:44:48 hours; 10K in 34:12 mins; and 5K in 16:58 mins.

Team Bald Runner at the 2008 New Balance Power Race. From Left to Right: Ferdie Espejo, Ailene Tolentino, Marecil Maquilan, Bernie Desamito, Ellen Tolentino, Jujet de Asis, Elmer Sabal, Gerald Sabal, Rey de los Reyes, Satur Salazar, & BR (Sid Villasola & Mike Embuedo were in another race in Metro Manila and Cris Sabal was on-training in the mountain trails of Cebu in preparation for the 2008 Milo National Marathon Finals)

Run 55K Ultra And Win 10K Race (My Hair Grew at Mt Pinatubo and Became Champion at the UNICEF 10K Run) Part 2

On November 24, 2008 By kingofpotsIn Insights, Jogging, Pictures, Races, Running16 Comments

6:02 AM 23 November 2008 @ McKinley Hill/UNICEF 10K Run

After almost 8 hours of restful sleep, I woke up at 4:15 AM and did my pre-race rituals—shave my head and face to remove the hairs that grew during my run to Mt Pinatubo and the rest of the activities to include drinking coffee & Ensure and eating my oatmeal and boiled eggs. At 5:15 AM, I was already at the McKinley Hill Area waiting for Capt Espejo to hand me my racing bib. While doing my warm-up and stretching exercises, I could feel that my legs were still sore because of the ultra run to Mt Pinatubo. Well, as planned, I had to do this run without any race strategy at all. I just wanted to finish the race and make this race as my “active recovery” run.

While waiting for Capt Espejo, Amado The Race Walker, passed by my parked vehicle and I called his attention. He was holding a bag with his two pairs of shoes to be donated to my project. He handed to me his shoes and introduced to me his daughter-in-law and two sons. In return, I handed him a “ONE” wristband. (Amado, Thanks for those 2 pairs of running shoes! They are almost new! The recipients will be happy to have them). However, after the race I did not have the chance to have a photo-ops with him. Anyway, I can always see him at the ULTRA Oval Track and have some pictures with him as documentation for the project.

Two runners of Team Bald Runner (Sid & Coach Salazar) were on my side prior to the start of the race.

What impressed me about Coach Rio’s races is his punctuality on the time the race starts. Ten minutes before 6:00 AM, I was already at the starting area looking for the members of the “Hardcore Group” but could hardly saw them around. Instead, I approached and talked to the runners of the Team Bald Runner and instructed them to make good and try to win the race. After a short program, at exactly 6:00AM, the race started and I tried to run faster and race with the faster runners for the 1^st kilometer. I just wanted to “jolt” my running muscles after running an ultra run the day before. After leaving the McKinley Hill area, I was on my “comfort speed” and just enjoyed the race. Infront of the Philippine Army Golf Course at Bayani Road, Dindo aka RunMD overtook me and called my attention. I was surprised to see that he gained some weight after not seeing him in the past races. Infront of the AFPSLAI along Bayani Road, Mark Parco greeted me and passed me with his fast running pace. I just maintained my 4:50-5:00 mins/km pace during the race.

Coach Rio’s races always start on time!

After the Heritage Park and the uphill climb towards Gate 3 of Fort Bonifacio, I was still on my “comfort speed” and I was enjoying my run due to the fact that I did not feel any severe pains on my running legs. After passing the Gate 3, MarkFB ran beside me for about 50-100 meters but I told him to maintain his fast pace (It was a nice way to send him the message to just leave me and go for his PR best time for the race) So, he overtook me and left me with his blistering pace as we reached the uphill portion near the Phil Army Gym and towards Lawton Avenue. From there, I increased my pace for the last 1.5 kilometers to the finish line.

I pressed the stop button of my GF 305 once I passed the Finish Line and I still looked fresh!

My GF 305 registered a finish time of 49:54 minutes with a distance of 10.02 kilometers. After I passed the finish line, MarkFB greeted me and that was the only time that I told him of running the 55K Pinatubo Run a day before the race and he was surprised. I am happy after the race with a sub-50-minute time for the 10K race but I knew I could finish with a faster time if I did not run the 55K ultra run. Later, Mark & Tiffin approached my Project Donate A Shoe booth and Mark told me about his observation that I was running less than my 100% race effort and just like what I told to MarkFB, I told him that I just finished the 55K Pinatubo Run yesterday. MarkP was surprised, too!

Anyway, I awarded a Finisher’s T-shirt for the “1,000-Km Club” to Tiffin after some photo-ops with the personnel of Accenture who ran the race. Congratulations, Tiffin for finishing the distance and for being a member of the “Hardcore Group”. Keep on breaking your PR best time every road race and run faster. I hope you and Mark will join our “speed” training soon.

Tiffin, wife of Mark Parco, was happy to receive her “1,000-Km Club” Finisher’s T-Shirt. Cogratulations, Tiffin for a good job and keep on running some more miles/kms!

It looks like I am the youngest among the winners of the different age group categories!

To my surprise, I was called to the podium to receive my prize as the Champion in my Age Category (50-59 years old). Thanks Coach Rio and UNICEF for the prize and for an outstanding road race. Runners of the Team Bald Runner won 2nd & 3rd Place in the Men’s Overall for the 10K Run.

I was indeed a very fulfilling and memorable weekend for me for having been able to run a distance of 65 kilometers (for Saturday & Sunday) without any injury. I just feel stronger and ready for the Milo Marathon Finals this coming Sunday.

Run 55K Ultra And Win 10K Race (My Hair Grew at Mount Pinatubo and Became a Champion at the UNICEF Run) Part 1

On November 23, 2008 By kingofpotsIn Jogging, Pictures, Running, Ultramarathon12 Comments

5:33 AM 22 November 2008 @ Barangay Sta. Juliana, Capas, Tarlac

Last Friday, I attended the Team Bald Runner’s Speed Training at ULTRA Oval Track for the first time since it started last Tuesday evening and I met the “student-runners”. Each runner was given a strip of paper which was prepared by Capt Espejo where their respective goal-times were listed for a particular distance from 400 meters up to 5-Km with the proper “personalized” instructions on how to follow the said list/schedules. After their stretching, warm-up and drills, I joined their speed runs around the oval and acted as one of the “timers” for each of their lap runs. I was happy that I was getting postive feedbacks from these runners aside from those who made favorable comments on this blog who joined the said training and those who posted their experience in their respective blogs. I’ll make a separate post on the feedbacks of these runners who are presently undergoing such “speed” training. I had to leave the Oval Track early at 8:30 PM while the runners were still doing their “lap-sets” in order to prepare my things for the forthcoming ultramarathon run the following day.

After three hours of sleep, I woke up, prepared my things, picked-up Capt Espejo and we were on our way to Sta Juliana, Capas, Tarlac from Manila. At 4:30 AM of Saturday, Captain Espejo and I arrived at the Barangay Hall of Sta Juliana and I could see the members of the Pinoy Ultra Runners busy preparing their things for the Run to Mt Pinatubo. Neville Manaois, the leader of the Pinoy Ultra Runners invited me and the “Hardcore Group”/guest runners to join their group in their first run up to the peak of Mt Pinatubo. Jonel aka Bugobugo85, George, Nico and Anne (girlfriend of Nico) were also at the vicinity of the Barangay Hall busy preparing their things and support requirement. Without the knowledge of the host, I contacted my brother who is the Commanding General of the Light Armor Division of the Philippine Army, at least one week before the event, whose Headquarters is located in Camp O’Donnell (few kilometers to Sta Juliana) to provide me and my runners with vehicle support and security along the way and within the area. I was surprised to see that my brother was at the starting area together with his senior officers and we had a brief conversation and briefing from him and his officers.

Nico, George, BR, General Samie (my brother), Jonel aka Bugobugo, & Col Mayor de la Cruz

Having identified our support vehicle, we started loading our food/water/logistics and getting the necessary instructions on the conduct of the run and information on safety from Neville and we were ready for the start of the 55-Km run (frm Sta Juliana to the peak of Mt Pinatubo and back). Our start was delayed for about 33 minutes but it was okey because it was still dark and the number of runners were minimal. To be exact, we were 32 runners. After departing the Barangay Hall by walking, we ended at the edge of the 1st of the so many river crossing along the route as most of us would not like to have our trail shoes to be soaked with water. The 1st, 2nd, & 3rd group of the Pinoy Ultra Runners were brough to the other side of the river by riding on the 4X4 jeeps and we had time to have our photo-ops while waiting for those jeeps to bring us also to the other side.

The members of the Pinoy Ultra Runners running ahead of our group at the start of the 55K Mt Pinatubo Run

After our group (BR, Bugobugo, George, Capt Espejo, and Nico) reached the other side of the river, we started our run with the Pinoy Ultra Runners having a lead distance of about 100-200 meters away. It was really a very slow run for us and I was the one controlling the pace at 6:30 to 7:30 mins/km for the group. I knew that we have to conserve our energy for us to be able to complete the ultra run without any problems with our body and legs. Without the knowledge of my group, I set a goal of finishing the run in less than 9 hours of actual running, not including those logistic stops, conversations with the officers and men of the Philippine Army, and a brief “picnic” and photo-ops at the peak of Mt Pinatubo. However, I told to the runners of my group that we should be able to be back at Sta Juliana on or before 4:00 PM so that we have more time to travel back to Manila and have a complete rest/sleep before joining the UNICEF 10K Run the following day.

With Jonel aka Bugobugo85 while waiting for the 4 X 4 Jeeps to ferry us across the river

The run at the lahar covered ground was very challenging as our feet would land on loose, hard and sometimes wet lahar. At first, it was a very comfortable run with those lahar filled route and the route we took was the existing jeeps’ route that passes through a vast area covered with lahar up to the “Baseline”—the limit of the vehicles’ route. We ran almost 15 kilometers up to the Baseline for almost two hours. We had to reach a shaded portion of the route before 8:00 AM in order to escape from the intense heat of the sun. At first, it took my group to cross those numerous rivers as we tried to select a narrow portions of the river where we could easily jump over the flow of water. Some of my runners, started to remove their running shoes to save them from being wet and it took so much of our time and delayed us to reach the baseline. Later, we were amazed to experience of wading through the waters and rivers with our shoes on and it gave some frefreshing feeling to our tired feet and legs because the water was a little colder. From here, we dared to cross the rivers and step on submerged rocks and fight the strong currents of the flowing water while we were running/jogging.

Capt Espejo and the Hardcore Group before reaching the Baseline

These rocks were all around us as we followed the river towards the Baseline and peak of Mt Pinatubo.

After two hours of running, we reached the Baseline and we had our Aid Station from the support vehicle which went ahead of us. I brought boiled sweet potatoes (camote), boiled eggs, and boiled bananas as our initial support food. We ate a lot of these solid foods and drank our sports drinks. Boy, we were really hungry and we need to re-charge ourselves for the next 20 kilometers which I expected to be an uphill climb to the crater of the volcano. After almost 45 minutes of eating, drinking and talking to the support personnel and our local hosts for the event, we started to resume our run towards the peak of the volcano.

This is one of the markers that points us to our route along the rocky banks of the river. Take note of the rocks along the way which makes jogging/running more challenging.

From lahar sand, the ground changed into small rocks mixed with lahar and later with big rocks along the way and there were no more road for the jeeps to be followed by the runners. As we moved towards the volcano, we had to walk and jog along the river and banks of the river with big rocks. We had to see and look for “markers” to indicate the way/hiking route towards the mountain. The jogging became brisk walking and later the brisk walking became simply walking along and in between the rocks along the way. As we got nearer, we started to see and meet the members of the Pinoy Ultra Runners going down from the crater of the volcano and they gave us encouraging words and warning us that the crater/peak was already near. Even if our trail shoes were already wet and filled with lahar sands which caused them to be heavier as we jogged and walked, we concentrated and focused to keep one step at a time as we started to walk along a rocky steep trail. It was a relief when we saw a concrete stairs and it was a sign that we were already near our destination. Finally, we saw the crater-lake on the peak of Mt Pinatubo. It was really a breath-taking view which could be an exact copy of the views/scenes seen in movies like “The Lord of the Rings” and resemblance of pictures I’ve seen on the scenery of New Zealand’s mountains ranges. Not contented of just the sight, we went down to the edge of the lake and washed our socks and shoes. Some of the runners with my group experienced a brief plunge on the sulphuric water of the lake. We rested and ate some more food which were brought and carried by Captain Espejo in his backpack. Capt Espejo requested us to finish everything as she wanted his pack to be light on our way back to the Baseline. Washing and soaking my tired feet into the water of Mount Pinatubo was already enough for me and I could feel that I haven’t shaved my head and face for the past days. I thought my hair miraculously grew after soaking some parts of my body to the lake at Mount Pinatubo. That’s a joke!

If you think you are surrounded with mountains as you go up to the peak, yes, these are mountains made of lahar from Mt Pinatubo.

At the edge of the crater-lake at the peak of Mt Pinatubo

While eating and resting at the edge of the lake, I was entertained by the stories of Capt Espejo, Jonel aka Bugobugo, George, Nico, and Anne. These guys are really “kalog”, funny, “cowboy”, witty & smart, strong, dependable, “risk-takers”…in short, these guys are really “hardcore and warrior” runners. We talked a lot of things, about our blogs, about our PR best times, training and running. But we never talked about the other half our of run back to where we started which was another 27-28K run. We talked about our plan to reach the finish line at 4:00PM and immediately go back to Manila for a good night rest and have to see each other again the following day for the UNICEF 10K run. I know already from these plans that I was in a right group—a group of “crazy runners”.

This is the sight one can see at the end of the rocky trail at the crater of Mt Pinatubo. There are still 125 steps of a crude concrete stair from this place to the edge of the lake.

We left the crater-lake at 12 Noon and Bugobugo volunteered to count the number of steps of the stair that leads to the start of the trail from the edge of the lake. He was able to count 125 steps and we were breathing heavily once we reached the top. As we left the crater, we met the last two members of the Pinoy Ultra Runners who just arrived at the area. As we hiked slowly down the rocky trail, we met more trekkers and tourists approaching the peak and almost all of them were asking us how far is the end of the trail in order to reach the crater. We answer them in terms of the number of minutes of walking or the number of meters from the crater and they were glad to hear that they were almost at the crater.

After passing those rocky trail where nobody would dare to jog/run, I started to speed up my pace. Later, I did not notice that I was already jogging and then later running down the rocky slopes of the volcano. It was like doing some “pylometrics” or “speed drills” running on the rocks and rivers while going down to the Baseline. Capt Espejo ran on my side while Bugobugo, George, Nico and Anne were left behind and agreed to wait each other at the Baseline and make it as our last “pit stop”. Capt Espejo and I became faster during our run as we were already familiar where to find the trail and had the courage to cross the river even with the strong current. Due to our fast pace, we were able to pass some members of the Pinoy Ultra Runners. In one hour and half, we were already at the Baseline where our support vehicle was waiting. Being our last “aid station”, we ate our late lunch—rice porridge with chicken (chicken lugaw) and sauteed ampalaya with tofu (guinisang ampalaya with tofu) and lots of Gatorade and Propel drinks.

This picture was taken by Capt Espejo as we approached our 40-Km mark and back to Sta Juliana. We passed in between the mountains on the background as we reached our final destination to the peak of Mt Pinatubo.

After our late lunch with the rest of my group, we started our last leg of our run and we were able to have run or cover a distance of 32 kilometers already. It started to shower and later rain were already falling when we started our run and it was refreshing. The weather was very cooperative as the sky became cloudy before 12Noon and it started to rain early in the afternoon. We ran faster along the jeeps’ tracks and crossed the rivers without any reservations and kept maintaining our pace. At this point, we passed more members of the Pinoy Ultra Runners along the way. When we reached the 44K-45K-mark as registered on my GF 305, I started to slow down while Bugobugo and George kept their constant pace and went ahead of me and Capt Espejo. At Km 47, we had to stop to eat a sandwich and drink water from a support vehicle and started to walk. While doing brisk walking, our support vehicle came at our side and Nico, who rode the vehicle from the Baseline, joined us for our remaining kilometers of the run. Our last “pit stop” gave us the much-needed strength up to the finish line and we continued our run after Nico joined us. The first river we passed was a sight to behold as we knew we were already less than 2 kilometers away from the Barangay Hall. There was no need for our support vehicle to bring us to the other side of the river as our shoes had been wet and dried while running along the route. As we reached the Barangay Hall, the faster members of the Pinoy Ultra Runners were seen fresh as they had their shower/bath and wearing clean clothes already. These runners approached and congratulated us for finishing the run. It was really nice of them to be telling us encouraging words and statements about what we had accomplished. Thanks, guys!

My GF 305 registered a distance of 52.14 kilometers but Neville explained to Bugobugo and Capt Espejo that the readings on the GPS did not consider the actual land distance on the rocky trail along the steep slopes of the volcano. So, basing from the actual land distance measured by the Pinoy Ultra Runners, the course covered a distance of 55 kilometers. Our actual running time was 8:14 + hours and we finished in less than the mandatory 9-hour cut-off time for a 50K Ultra Trail Race.

In behalf of my running group, I would like to extend my thanks to Neville Manaois, the Pinoy Ultra Runners, and to the Officers and Men of the Light Armor Division of the Philippine Army for an adventurous and memorable Mt Pinatubo run. It was my first visit to the place and my second ultramarathon run in my running career. Our thanks also go to the sponsors, support staff, The North Face personnel, Pocari Sweat, and to our hosts from Tarlac and Pampanga.

And now, the “Hardcore Group” is already asking…”Neville, when will be the next ultra run?”

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