On Running Form

On January 13, 2009 By kingofpotsIn Pictures, Running5 Comments

Any questions?

Bataan 102: “Early Birds” & Runners With Reserved Slot

On January 13, 2009 By kingofpotsIn Jogging, Running, Ultramarathon5 Comments

As of Thursday, January 8, 2009, the following participants to the Ultramarathon Race were able to register and pay their respective registration fee of Two Thousand Pesos (P 2,000) each:

1) John Frederick Abenina

2) Albert Henson

3) Francisco Lapira Jr

These three (3) participants are members of the CAMANAVA RUNNERS.

As of Monday, January 12, 2009, the following runners had posted comment/s that they are joining the said event and a reserved slot was made for them as part of the 100 participants:

1) Constante C Mendoza

2) Joe Babsa-ay

3) Albert Salazar

4) Jay Nacino

5) Atty Jonnifer M Lacanlale

6) Christian David Alacar

7) Caloy Nobleza

8) Norberto Mortel

9) Gem Padilla

10) Ronald Declarador

11) Jun Jaranilla

12) Mighty Mike

13) Kim O’Connell

14) Kim O’Connell

15) Jerry Kurendeng

16) Enrico Tocol

17) Odessa Coral

18) Martin Lorenzo

19) Arman Fernando

20) Jay Lee Cu-Unjieng

21) Atty Regidor I Samar

22) Ralph Jerome G Salvador

23) Hermogines Olvis

24) Bald Runner

25) Team Bald Runner (Elite)

26) Team Bald Runner (Elite)

27) Fort Striders Club

28) Fort Striders Club

I have reserved at least fifteen (15) slots for runners coming from other countries. There are still Fifty-Four (54) slots to be filled-up until March 15, 2009.

For those who could not post a comment to this site, you can send your message to my e-mail address at jovie75@hotmail.com.

from 4 to 6 “urban runners”, now at 13 and counting…

On January 11, 2009 By kingofpotsIn Pictures, Places to Run, Practice Runs, Running, Ultramarathon12 Comments

Metro Manila Run: Urban Runners @ C-5

This is the third edition of Jonel’s (Bugobugo85) organized “runabouts” in Metro Manila since the BHS to Luneta Park and back outing. Since then, our “runabouts” were our way of finding the answers of distances from one point to another. This particular run at C-5 was our way of finding the distance from the southern end of C-5 Highway to the Marikina Riverbanks (Starting Area of last year’s Pasig River Heritage Marathon). The decision to run at C-5 today was made after we finished our EDSA “runabout” last Sunday.

Having been late for 10 minutes at the assembly area (Shell Station near the SM Hypermart/Tiendesitas), I was surprised to see a group of runners exceeding more than 6 people waiting for me and eager to start the run which was in contrast to the past runs we had. After greeting the old and the new “urban runners”, I found out that I was the 13th runner! Without much further time to waste, we had our brief stretching and crossed the pedestrian fly-over to start our run, going towards the southern end of C-5 and running against the traffic.

Our run started slowly as it was still dark at 5:45 AM. I was asked to lead the run with a pace ranging from 5:45 mins/km to 6:30 mins/km and the urban runners, old and new, were strong and agile running along the sidewalk and edge of the highway. Instead of running under the Pasig River Flyover, I led the group towards the narrow sidewalk (about one foot in width) along/on top of the Flyover, telling each runner to experience ala-“Fear Factor” running and balancing along the uphill portion of the Pasig Flyover. After passing those elevated U-turns and construction sites, we were already approaching Market!Market!..McKinley Hill..Heritage Park..Libingan ng mga Bayani..and after 58 minutes we reached the toll gate towards SLEX. The distance from Shell Tiendesitas to the Toll Booth is 10.45 kilometers.

The Hardcore Urban Runners (BR, Charlie, MarkFB, Martin, Arman, Kevin, Nico, Dess, Rico, Dr Joe aka The Loony Runner, Michael, Jay Lee, Jonel aka Bugobugo85)

At the background is the Toll Booth towards SLEX. These runners were the “faster” hardcores, having reached the southernmost part of C-5 Highway in 58 minutes. From left, Martin, Jay Lee, Arman, Michael, Dr Joe aka The Loony Runner, Charlie, MarkFB, & BR.

After waiting for the “slower group” and resting for about 10 minutes, we started our run towards Tiendesitas and to Marikina Riverbanks. We crossed the highway and ran against the traffic. The runners below were the ones on my back while we were on our way on a southern direction back to where we came from. These runners were fast and alert. They are really hardcores!

While aprroaching Jollibee after we passed the C-5 entrance to McKinley Hill, I decided to have our “pit stop” at the said place. We were able to reach the 15-Km point when we stopped at Jollibee. Some of the runners ate their breakfast and some just simply ate their Power Bars. We replenished our water bottles and Camelbak bladders with water after our breakfast. After some photo-ops, we were back on the road and I led the group again.

From Jollibee, we ran a constant pace all the way to where we started at Shell Tiendesitas to wait for the slower runners. At this point, my GF 305 registered 24 kilometers. After 5-10 minutes, we started our last phase of our run to Marikina Riverbanks and back to Shell Tiendesitas to finish the run. It was decided to run under the C-5-Ortigas Flyover in going to Marikina and wait for the slower runners at the Marikina Riverbanks.

I consider these hardcores as the stronger ones during the run to Marikina Riverbanks. At this point, my GF 305 registered 28 kilometers. After five minutes of rest, we continued our run back to where we started but we decided to run along/on top of the C-5-Ortigas Flyover before reaching our Finish Line at the Shell Tiendesitas. The run along the Flyover was the hardest part of the run because of the uphill climb and the absence of elevated sidewalk on the road.

Finally, we were back to where we started at Shell Tiendesitas with the “Survivors” for the 32K “runabout” along the C-5 Highway loop. My GF 305 registered a running time of 3:10 hours but the whole “runabout” took us almost five hours to include those pit stops and waiting time for the slower runners. We were running an average pace of 5:55 mins/km throughout the whole run with a total ascent of 1,260 meters. Again, these guys are really strong and hardcore runners. Well, I was not surprised as we are all preparing for the March 8 Philippine Marathon for Pasig River and this 32K long run speaks well of our seriousness and proper preparation for the said race. And by the way, the March 8 Marathon will be a part of our another long run in preparation and training for the 1st Bataan Death March 102K Ultramarathon Race Event.

Guys, thank you very much for the company and the challenging course for yet another significant “runabout” in Metro Manila. What’s next? Are we serious to find out the actual length of Ortigas Avenue and Extension all the way to Valley Golf Club and back for our next “runabout”? See you at the ULTRA Oval Track for our “speed training” sessions!

Latest Updates: 1st Bataan Ultramarathon Race

On January 10, 2009 By kingofpotsIn Runners' Training, Ultramarathon9 Comments

To: All Interested Runners

1. This race will definitely be open to 100 runners/participants only. Each participant should have finished at least one (1) marathon race within one year prior to the scheduled ultramarathon event.
2. Leaving your intention to participate in this race event through our Comment & Feedback at www.bataan102.com and by stating your name, age, e-mail address and contacting number/s will entitle you a reserved slot among the 100 runners.
3. Registration Forms will be available on this site soon. However, registration will be accepted at the Project Donate A Shoe booth during the PSE Bull Run Race on 18 January 2009 on January 18, 2009. Henceforth, Project Donate A Shoe booth in every weekend road race will be the registration booth for this ultra run event.
4. Last day of registration will be on 15 March 2009. No late registrants will be accepted.
5. All registered participants are encourage to join a “test run” and at the same time. This “test run” will serve as an ultramarathon clinic on 22 February 2009 in order to have a group run from Balanga, Bataan to the Finish Line (San Fernando, Pampanga) covering a distance of 52 kilometers. Details will be posted at this site and at http://www.baldrunner.com.
6. Other details of this race event will be posted as soon as necessary.
7. For your training program reference(s), please visit http://www.baldultrarunner.wordpress.com.

8. We will try our best to have this event sanctioned by PATAFA (even if PATAFA have not created a dedicated committee for ultra running events in the country). We sent e-mails to the International Association of Ultrarunners (IAU), an entity under the IAAF, for them to include this event in their race calendar for 2009 last month but we received no reply from them yet.
9. During the actual race event, we encourage each participant to have their support crew and pacer after Km Post #7. It could be the whole family in a car or van or friends on bicycles or motorcycles.
10. We will not remind you about “honesty” of running on the said ultra event. Please remember that you will not be cheating the race organizers but you will be cheating yourself. I firmly believe that ultramarathon runners are matured and decent breed of serious runners.
11. Since you have decided to join and participate in this historic event , I want you to be proud to be a part of this ultramarathon race event that depicts an important part in the history of the country and the entire world.

12. This is an ultramarathon race event (solo event) and not a relay run.

13. The cut-off time for this ultramarathon event is further adjusted to eighteen (18) hours.

14. Participants will be responsible for their respective transportation to the Starting Line and from the Finish Line to Metro Manila.

1st Corporate Running Clinic

On January 9, 2009 By kingofpotsIn Insights, Jogging, Pictures, Running1 Comment

The idea of conducting a Running Clinic was conceptualized during a brief visit of the Coaches of Team Bald Runner and myself at the office of the Reinier Pacific last month. Amado Castro, Jr, the President of the Company who is a runner and race walker, requested us to visit his office for final “tips” and suggestions for his participation to a 12-Hour Race Walk Competition in Kuala Lumpur, Malaysia. It was in this meeting that Mr Castro suggested the idea of conducting a Running Clinic to all of his staff and personnel. Due to the holiday season, the running clinic was finally set on the afternoon of January 8, 2009.

bald-runnerreinier

So, this plan was realized yesterday afternoon at the training room of Reinier Pacific. The running clinic started at 2:00 PM with a brief introduction from Mr Castro as to the background and purpose of the said running clinic. The lecture was divided into two parts. I presented a lecture on the WHY? part of running while the two coaches of Team Bald Runner, Major Ferdie Espejo Jr and Coach Saturnino Salazar, presented a lecture on the HOW? part of running with the proper training aids.

About 30 staff and personnel of the company attended the running clinic. The running clinic lasted for about 3 hours to include the time for open forum and additional information about running. The second part of the running clinic will be the ACTUAL RUNNING demonstration and practical exercises at the ULTRA Oval Track on Thursday next week. The second part of the clinic will consist of conducting proper warm-up and stretching exercises before and after the run; and the running proper.

The overall objective of this running clinic is to offer to everybody to engage in physical activity and exercise, through running/jogging/walking in order for the company to be more productive by having a healthy mind and body among its personnel. On the side of the Team Bald Runner, it is our advocacy to encourage more people to embrace a healthy lifestyle through walking/jogging and ultimately to running and be competitive to oneself.

Ladies and gentlemen, this running clinic is FREE! If you are a part of a group or a community intending to form a running club, we can schedule a 2-part running clinic (2-3 hours of lecture and another 2 hours actual demonstration on the oval or on the ground). If you are interested, just leave a comment to this post or send an e-mail to jovie75@hotmail.com.

Note: Visit www.reinier6666.blogspot.com for a related story/post.

Athletics Hall of Fame, Museum & Library

On January 7, 2009 By kingofpotsIn Insights, Running3 Comments

While running alone at the Rizal High School Oval Track during the Holidays, I’ve been wondering if there is such thing as an Athletics Hall of Fame, Museum & Library in the Philippines. When I visited the office of PATAFA at the Rizal Stadium last year, I was sad to see the framed pictures of Lydia de Vega and Elma Muros winning in their respective athletic events placed on the walls of the said office without any semblance of orderliness and they are showing signs of fading. I thought that there should be an appropriate place for such memorabilias that show our history in Athletics and there should be a “system” to honor these athletes who had given honor & pride to the country in international competitions. I wonder if the other Sports Federations have also such facility where they can showcase their history and honor their top athletes in the past and in the present. Such an idea and observation had given me another project/program for this blog to dwell into.

Initially, I will be getting information on our past athletes on Athletics from the readers and from other runners who had knowledge on the history of Athletics to include road racing in the country.

If you have any information, please send them to my e-mail address: jovie75@hotmail.com. Thanks for your support.

“Sports Is A Great Unifying Factor”

On January 6, 2009 By kingofpotsIn Running4 Comments

If you don’t know where you have seen this statement in a big poster or big board, then you are not observant of what is around you when you are running. Have you seen this board? Where?

Let me go back again to the argument of my son why it is so important for the Philippines to have its First Olympic Gold Medal even if we have a Manny Pacquiao who is the best pound-for-pound boxer in the world, moreso, after defeating the Olympic Gold Medalist Oscar De La Hoya. My son said that the Philippines does not need to win an Olympic Gold Medal in order for us to be known to the world, to promote our national pride, and remove the notion that we are the “goat” or “tail” among the ASEAN countries with regards to sports. The country must be proud that we have the best boxer in the world, the best billiard players in the world; and the best bowler in the world in four decades. I just said to my son that the pinnacle of a country’s sports program and ultimate “proof of success” is the Olympics Gold Medal or any medal from the Olympic Games won by a Filipino athlete.

On our quest to our first Olympic Gold Medal, do you think we are united towards this goal? My answer is NO. We may be united in praying to the Lord before our contingent competed in the 2008 Beijing Summer Olympics and wishing them their best and even promising monetary rewards for every medal that our athletes would win…but we ended nothing. Prayers alone do not win battles. Now, here comes the sad part. Nobody is accepting responsibility for our failure to attain what the members of the official delegation had promised to the public. And nobody had accounted for the expenses they had incurred in the preparation and participation of the Philippine delegation to the 2008 Beijing Olympic.

For the past days, I’ve been reading news releases from the Philippine Olympic Committee, Philippine Sports Commission, and the different Sports Federation. There had been much “funfare” in the supposed election of new set of officers in the POC but in the end, the same officers before the 2008 Beijing Olympics were elected. These newly-elected officers of the POC promised reforms and better preparation for the 2012 London Olympics. Well, I don’t think so! What they accomplished for the past Olympic Games speaks what we expect from them for the next four years.

The Philippine Sports Commission, which is the government body supposed to finance and support the different Sports Federations, immediately conducted a conference-seminar among the stakeholders of sports in the country but it was not well-attended and represented by the different Sports Federations entire the country. However, right from the start of the seminar, all the participants knew already the problem in Philippine Sports—lack of unity of effort and financial support. The PSC is supposed to finance the different Sports Federations’ coaches, athletes, and their international exposure to include personal stipend and training expenses. The money is supposed to come from a certain percentage out of the income of PAGCOR and PCSO. But the problem is that, according to PSC, PAGCOR and PCSO are remiss in their duties to remit to the PSC the money intented for Sports.

The Sports Federations (PATAFA, PASA, TRAP, BAP and others) had their respective election of officers last December but the same officers had been elected for another four years. These are the same officials who went to 2008 Beijing Olympics whose athletes did not even reach to the semi-finals and have not yet cleared or accounted for the past financial support given by PSC to them for the past years. Some of these Sports Federations have also break-away groups that cause divisiveness among their coaches and players. Do you think these sports federations would be able to produce Olympic qualifiers for 2012? My answer again is NO!

Do you have any suggestions on how to unify us in the name of sports? Remember, Manny Pacquiao is only good for the next one to two years in boxing!!! By that time, we still have two years to go before the 2012 London Olympic Games!

Urban Runners @ EDSA

On January 5, 2009 By kingofpotsIn Insights, Jogging, Pictures, Running9 Comments

This Sunday’s running adventure was simply as a result of a simple question from one of the new members of Team Bald Runner asking us what is the exact distance/length of EDSA (Epifanio De Los Santos Avenue) which was known before in the 60s to 70s as Highway 54 from Roxas Boulevard to the famous Bonifacio Monument in Caloocan. A decision had been nade to run along the length of the said main thoroughfare in order to find out the exact distance through Garmin watches.

As I posted this running plan in this blog, some of the commenters gave their experiences and estimate of the distance as they had experienced running along the avenue in the past. Another commenter just simply told us what he read in the Wikipedia about EDSA stating that the avenue has a distance/length of 35 kilometers from the SM’s Mall of Asia Roundabout up to the Bonifacio Monumento in Caloocan City. As decided, we knew that EDSA starts at Roxas Boulevard and ends at the Bonifacio Monument. There is only one way to prove the length and that was to run along the road.

And so, at 6:00 AM last Sunday, 04 January 2009, Jonel aka Bugobugo, Lester, Kevin, Dess and I started our run at Roxas Boulevard after a brief stretching and coordinating instructions where to have our “pee & pit stops”. Rico was late and opted to meet us at the Shell Gas Station at the corner of EDSA and Gil Puyat Avenue, 5K distance from where we started.

It appeared that Pasay City has the dirtiest streets and parts of EDSA with all those garbage & trashes scattered along the road and even “homeless” people sleeping along the sidewalk, not to mention those ambulant vendors and unsanitary eateries along the sidewalk. MMDA is not doing a good job at the Pasay City area.

Makati City has the cleanest sidewalk along EDSA. I did not see any garbage or trash or “homeless” people sleeping along the road. I was impressed to see that underneath the Magallanes Flyover has a lot of fountains and garden where people could sit and relax.

The only portion in Mandaluyon City where the sidewalk is dirty is the part at the Shaw Crossing commercial establishment area before we crossed towards the Starmall.

In Quezon City, it is only in Cubao Area where I observed the sidewalk to be dirty and full of ambulant vendors and lots of eateries.

We had our brief breakfast with pancakes at Jollibee Kamias where we had run a distance of 14 kilometers from the start. From the GMA-TV Building to Bonifacio Monumnt was just an easy 10K run for the urban runners.

In the end, we reached our destination, the Bonifacio Monument in Caloocan City in 2 hours & 37 minutes. My GF 305 registered a distance of 23.94 kilometers. The last leg of our Sunday running adventure was riding the LRT back to where we started. Yes, for so many years that the LRT was operating since the early 80s, it was my first time to board and experience riding an LRT. Jonel and the rest of the Urban Runners, thanks for the experience!

On hindsight, I have the following observations and assessment of the experience of running along EDSA and comparing my impressions how the cities where this avenue passes through administer their respective areas of influence or territory:

1) MMDA—EDSA is supposed to showcase the efficiency of MMDA but it falls short of its objective of showing an orderly, clean, safe, and beautiful Metro Manila. As an authority under the Office of the President that is mandated to administer the different cities in Metro Manila on matters about waste management, security, traffic control, street maintenance, pollution, and other, I could see that MMDA is not exercising its full authority to implement its mission/tasks. MMDA is only seen as efficient along the walls and tall fences of subdivisions of the “elites” along EDSA.

2) Pasay City—This city has never changed its impression to the public. This city still stinks!

3) Makati City—I am glad the City Government is paying back to its constituents in terms of good services and administration from the taxes it gets from the rich residents and corporations located in the said city.

4) Mandaluyong City—Except for the commercial establishments at the Shaw Crossing area, Mandaluyong City is clean and orderly.

5) Quezon City—Cubao Sidewalk is the only eye sore along EDSA.

6) Caloocan City—Central Market is the only place I could see along EDSA that is dirty and where parking of vehicles along the market is not properly supervised by traffic enforcers.

7) I could see that anybody could run or walk along EDSA by using the sidewalk. If you want to save on your gas or money for your fare and let your body perspire, you can run/walk to any place in Metro Manila through EDSA. If you are from Quezon City and your work is at Makati City, you may consider trying to jog to and from your office. Pollution is not a problem as pollution and poor quality of the the air is entirely engulfed on the whole city of Metro Manila. Aboard a Huey Helicopter from Manila to Fort Magsaysay, Palayan City (Nueva Ecija) two years ago, I could see a thick “smog” that covers the whole of Manila to include parts of Bulacan & Laguna. Such “smog” disappears once our helicopter reached Mt Arayat in Pampanga. So, there is no place in Metro Manila where there is no pollution, not even inside your homes, offices and condo units! The said “smog” that I saw two years ago is still there and I think it became thicker and more widespread.

The next question is: How far is the NLEX, from Caloocan to Dau Exit?

Note: Check for more pictures at www.bugobugo85.wordpress.com

Last Week’s Workout

On January 5, 2009 By kingofpotsIn Insights, Jogging, RunningLeave a comment

29 Dec 08 (Monday)—Rest Day

6:54 AM 30 Dec 08 (Tuesday)—4-lap warm-up & one-hour run. Distance run at 12.21K

8:30 AM 31 Dec 08 (Wednesday)—4-lap warm-up; 10 X 400 with 1-minute recovery; and 2-lap cool down jog. Distance: 7.5K

4:54 PM 01 Jan 08 (Thursday)—4-lap warm-up; one-hour run; and 2-lap cool down jog. Distance: 14.4K

8:35 AM 02 Jan 08 (Friday)—Easy 30-minute run. Distance: 5:66K

9:08 AM 03 Jan 08 (Saturday)—Tempo Run. 1st 5K @ 5:15 mins/km; 2nd 5K @ 4:40 mins/km; & 3rd 5K @ 5:30 mins/km. Distance: 15K

6:00 AM 04 Jan 08 (Sunday)—EDSA Easy Long Run. Dstance: 24K

Total Distance: 78.77 Kilometers

Preview: 1st Bataan Death March 102K Ultramarathon Race

On January 4, 2009 By kingofpotsIn Insights, Pictures, Running, Ultramarathon7 Comments

I am dedicating this post to Kim O’Connell of the Fort Striders Club who, together with her husband Patrick, hosted a Christmas Dinner last month to runner-bloggers in her residence in Metro Manila. Kim, after finishing the Standard Chartered Singapore Marathon last 7 December 2008, had told me that she is seriously considering of joining this first ultramarathon race event to commemorate the famous Bataan Death March where it really happened.

The following pictures will show a glimpse of what to expect and see along the route of the Bataan Death March:

Last 27 December 2008, I went to Mariveles, Bataan in order to trace the actual route of the famous Bataan Death March. Mariveles is 164 kilometers away from Manila and it took me two hours and half to reach the memorial shrine & park where Km 00 marker is located. The park is located adjacent to Mariveles Jollibee and the Municipal Hall. Inside the shrine/park are two big metal plaques/markers from the National Historic Institute where the story of the event is inscribed. The markers are flanked with the flags of the United States and the Philippines.

Out of the total 70,000 prisoners of war (POW), about 10,000 were US forces and the rest were Filipino defenders/soldiers who were all forced to walk from Mariveles & Bagac, Balanga, Bataan to San Fernando, Pampanga.

This is Km 00 marker and the actual route of the Death March is properly marked with this kind of structure from Mariveles to San Fernando, Pampanga to Camp O’Donnell, Capas Tarlac. This marker is located on the right side of the road as one goes from Mariveles to San Fernando, Pampanga.

This is the 1st kilometer of the route. The first seven kilometers and half is an uphill climb to traverse a mountain and the rest of the route to Hermosa, Bataan (Km 65) has a rolling terrain.

This Km 8 post/marker is located infront of a residential house. This was the only km post where I saw two flagpoles on its sides. On the back of eash post along the route is an inscription/dedication of one of the fallen heroes of the Death March and the specifc person or organization who sponsored/supported the construction of the said marker.

I was surprised to see that FAME (Filipino-American Memorial Endowment) was the one that constructed these obelisk kilometer markers and presently maintaining them. FAME is under the auspices of the American Chamber of Commerce of the Philippines.

This is Km 101 which is the 2nd to the last Km marker before reaching the old San Fernando Railway Station (Finish Line of the Ultramarathon Event) where the prisoners boarded a train to Capas, Tarlac. I was surprised that this is the only post which is painted with blue color. Take note that beside the Km marker is a waiting shed which is almost buried due to the lahar from Mt Pinatubo’s eruption.

The “trial run” for this ultramarathon event for participants will be on 22 February 2009 (Sunday) which will start in Balanga, Bataan (vicinity Km 50) to the Finish Line, covering a distance of 52 kilometers. Details of this “group/trial run” will be announced later in this blog.

To all the participants of this ultramarathon event, I suggest you start running under the heat of the sun, preferably during noon time! Good luck on your training!

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