5th “Runabout”: 51K For The Pasig River

On March 9, 2009 By kingofpotsIn Insights, Jogging, Pictures, Practice Runs, Runners' Training, Running, Ultramarathon21 Comments

5:23 AM to 1:45 PM 08 March 2009 in Metro Manila

After posting the details of the 42K “runabout” last Saturday, I expected that at least 30+ participants will be joining the said event. This is the 5^th edition of the Hardcore & Power Runner’s adventure in Metro Manila and the last practice long run for the participants of the 1^st Bataan Death March 102K Ultramarathon Race which will be held on 05 April 2009 from Km 00 in Mariveles, Bataan to Km 102 in SanFernando, Pampanga.

Having announced that the assembly time was 4:30AM at the Oblation in UP Diliman Campus, I arrived at the place at 4:10AM and it was followed with the arrival of Sid Vildosola, one of the elite members of Team Bald Runner, who ran all the way from ULTRA, Pasig City to UP. He told me about a car with drunk teen-agers trying to follow him while running along the road fronting the Corinthian Gardens which he didn’t bother to notice or get attention to it.

The number of runners increased as we neared the time of jump-off from our assembly area. Once the ABS-CBN TV crew arrived led by Ms Amor Reyes of the ABS-CBN Foundation, the camera started rolling towards the group of runners as we started to give a briefing to them. I started with the background and purpose of the “runabout” and gave a welcome greeting to those who are new in the said adventure. Jonel’s & Rico’s briefing followed with the description and details of the route and the pre-designated “pit stops” and “assembly areas” for the faster runners to wait for the slower runners. Accounting was done before we finally started the run and we had twenty-nine (29) runners. From 23 runners in our last run adventure, we increased to 29 runners. I was happy to note that the participant on the Bataan 52K “Test Run” were there to join the event. Guys, you are really hardcores and strong “warriors”! There is no doubt that you are ultra runners!

Group Picture Of the 29 Brave "Warriors"

We started the run at 5:23AM and we proceeded towards the Balara area. It was my first time to run in the said area and passed in this upscale subdivision. The average pace was 6:45 to 7:15 minutes per kilometer. It was a “talking” pace and I enjoyed the company of Jay aka Prometheus on the first 5 kilometers. Later, we left the subdivision and were headed towards the Marikina Riverbanks. I remember this place as the running route in last year’s Champion Run which was organized by Coach Rio. From the Marikina Riverbanks, we proceeded to C-5 Highway running on the left side of the road. We had our first “pit stop” at the Petron Gas Station near Brgy Bagong-Ilog, Pasig City. At this point, we had covered 17 kilometers. It took us 15 minutes After 15 minutes to replenish our water & electrolyte drinks and for us to wait for the slower runners to arrive, we were ready again for the continuation of our run. The ABS-CBN TV crew was with us from the Marikina Riverbanks to the C-5 Highway and in our “pit stops”.

The heat of the sun was becoming a great challenge for every runner as we continued to run along C-5. We ran along the flyovers and the TV crew was waiting on top of the Pasig Bridge along C-5 for more “running shots” with the participants. From C-5, we turned right towards the Heritage Park and went along the Bayani Road and later to Lawton Avenue. The 7-11 Store at the McKinley Hill Commercial Area became our 2^nd “pit stop” for more water and electrolyte drinks. At this point, we were able to run a distance of 28 kilometers. After waiting for the other runners, we had our breakfast at McDonald’s and I was able to meet some “friends” who were also having their breakfast. After eating my breakfast, I tried one of the “tips” given by Ben Gaetos of taking salt with Coke. Most of the runners would also take salt as they drink their water. They also placed some ice on their heads with their running cap just to “cool off” the effects of the sun to their bodies.

Near The British Embassy at McKinley Hill

We resumed our run inside the roads of McKinley Hill and towards the British Embassy and later back to Lawton Avenue. From Lawton, we proceeded to The Fort, passing along Essensa and towards the Serendra area and to the road infront of the International School. I thought we would go directly to Kalayaan Avenue and JP Rizal but the front runners decided to stop in one of the 7-11 Stores for more water and sports drinks. It was already 10:30 AM and the group was starting to run slower.

From the JP Rizal Road, we crossed the Guadalupe Bridge going to Mandaluyong and had another “pit stop” at the Caltex Gas Station for about 5 minutes. From there, we had to compete with the pedestrians on the use of the narrow sidewalks at the crossing Shaw & EDSA and the heat of the sun became hotter as we ran along EDSA fronting the Camp Aguinaldo area. Some of the runners beg off to finish the run since they were able to cover the distance of 42K when we reached the Petron Gas Station at the North Greenhills area. It seems that running along EDSA was the hardest part of the run as we exceeded the 42K distance of our run plus the heat of the sun and pavement was really a big challenge for everybody.

It was a relief when the members of the Elite Team Bald Runner and staff of the ABS-CBN Foundation were waiting for us at the GMA TV area along EDSA and joined us for the last stretch to the office of the ABS-CBN Foundation. After another kilometer or more of running, we finally reached ABS-CBN and we were warmly received by the Deputy Director of ABS-CBN Foundation, Girlie Aragon and her staff together with Amor Reyes and the TV Crew. At this point, my GF 305 registered a distance of 48.4 kilometers. The ABS-CBN Foundation staff prepared cold drinking water, lots of bananas, and cold sliced Valencia Oranges for all the runners. We were able to collect an amount of P 9,047.00 from the participants for our contribution for the Kapit Bisig Para Sa Ilog Pasig Project which was officially received by Ms Girlie Aragon in the presence of all the runners and Elite Team Bald Runner.

Turn-Over Of Contribution To "Kapit-Bisig Para Sa Ilog Pasig"

After an interview about our “runabout”, the advocacy of Team Bald Runner and the projects this blog with the staff of ABS-CBN Foundation, we resumed our run towards EDSA and turned right along Quezon Avenue until we reached where we started our “runabout”. We were able to run a distance of almost 51 kilometers for about 8 hours on the road to include our “pit stops” and activity at the ABS-CBN Foundation Compound.

I would like to express my thanks to all the runners who joined in this “runabout”, to Girlie Aragon, Amor Reyes, Josow, and the rest of the staff and TV crew who warmly received us during our brief “pit stop” at the ABS-CBN Foundation. We hope that the TV network will continuously cover our running events as we promised to support their “Kapit Bisig Para Sa Ilog Pasig” Project as part of the advocacy of this blog.

At the finish line, Maj Espejo and I awarded the Cerificate of Achievement to all the runners who completed the Bataan 52K “Test Run” held last 22 Feb 2009. Congratulations to all of you!

Awarding of Bataan 52K "Test Run" Certificates

I am glad that the participants of the 1^st Bataan Death March 102K Ultramarathon Race learned their lessons as a result of our “Test Run” and this final practice run validated whatever problems or concerns they have for the final race. I consider this “runabout” as a success as our runs are starting to support a “cause” for the improvement of the environment.

Marathon “Runabout” & “Kapit-Bisig Para Sa Ilog Pasig”

On March 7, 2009 By kingofpotsIn Insights, Jogging, Places to Run, Runners' Training, Running1 Comment

Tomorrow, March 8 is supposed to be the schedule for the first marathon race of the year for the yearly Pasig River Heritage Marathon. Runners were expecting this marathon to push thru since December but it was followed with a news last January that the race had to be postponed to a later date on the last quarter of this year due to lack of time to prepare the event.

As this was a chance for the participants of the 1st Bataan Death March 102K Ultramarathon Race to qualify for the requirement for each participant to finish at least one marathon finish, I deemed it necessary to push thru with this running event and encouraged (not required) the Bataan 102K participants to join this run as part of their training run in preparation for D-day on April 5.

Through the good ideas and planning expertise of Jonel aka Bugobugo85 and the Hardcore/Power Runners, we decided to have this run as a continuation of our regular “runabouts” in Metro Manila. Tomorrow’s “runabout” will be our 5th event where we started with only four (4) runners and steadily grew to 30+ “hardcore” runners in our last “runabout” to Antipolo.

Assembly time of our “runabout” will be at 4:30AM infront of the Oblation at the UP Dliman Campus. We will start at exeactly 5:00AM. The “runabout” will take the runners to Balara-Marikina Riverbanks-C-5-Exit to SLEX-go back to Heritage Park-Bayani Road-Lawton-The Fort Area-JP Rizal-Guadalupe-EDSA-Mandaluyong-Cubao-ABS-CBN Compound-Quezon Blvd-Quezon Circle-UP Diliman.

What is unique in this “runabout” is our plan to drop by the office of the ABS-CBN Foundaton to donate each participant’s share or contribution for the “Kapit-Bisig Para Sa Ilog Pasig”, a project of the ABS-CBN Foundation to revive the glory and clean water of the Pasig River. Since this run has no registration fees collected from each runner, I encourage each participant to contribute the equivalent amount for the registration fee to join a local marathon race for the said project (maybe , P300-P500 each). It is a part of the plan to collect such donation from each runner once we arrive at the ABS-CBN Foundation office. I am sure our contribution will create a big impact in our desire to clean the Pasig River.

For those who are new or “first timers” in our “runabouts”, this running event is a “group run”. The faster runners would wait for the slower ones in pre-designated points along the way. Each runner must have his own hydration belt or pack with her/him as we have our “pit stops” in every 12 to 15 kilometers to replenish our water bottles/packs and sometimes eat some food. Our favorite “pit stops” are Jollibee, 7-11, and MiniStop Convenience Stores. Each runner must have Cash as the run “pit stop’s” is strictly a “KKB” affair (“Kanya-Kanyang Bayad”).

After coordination with the Deputy Director of the ABS-CBN Foundation for the group to drop by their office as part of this “runabout” and see to it that somebody from the Foundation will be receiving the donation of the runners, this “runabout” is slowly becoming an “event to remember” for the participants and for the ABS-CBN Foundation. Why? The following are the reasons:

1) ABS-CBN is sending the TV Crew to cover this event starting at the Assembly Area, UP Diliman Campus and during the “runabout”.

2) The TV Crew will see to it that the runners will be “camcorded” running/crossing the Pasig River at C-5 and Guadalupe Bridges.

3) ABS-CBN Foundation had prepared a simple program/rites to welcome the runner-participants in their office compound.

4) As a gesture of our plan to donate our contribution to the project, ABS-CBN will be pinning logos/stickers to each of the runner-participants during the program.

5) ABS-CBN Foundation requested and prepared a “pit stop” for all the runners in their office compound.

6) Aside from the suggestion of Jonel aka Bugobugo85 to wear your “best” for this running event, runners are encouraged to wear yellow-colored running shirt, if you have any.

I hope the Hardcore/Power Runners and the participants of the Bataan 102K Ultramarathon will be able to join this 5th edition of our “Runabout in Metro Manila”. And let us have fun, laughter and nice stories to share during this run!

For those who would like to join us and be part of our effort to contribute in the “Kapit-Bisig Para Sa Ilog Pasig” project, you can join our run along the way and be with us at the ABS-CBN Foundation Office Compound.

Good luck to everybody! Mabuhay kayo at Mabuhay ang Ilog Pasig!

“Q & A” With Leica Carpo (Thru E-Mail)

On March 6, 2009 By kingofpotsIn Insights, Jogging, Running9 Comments

Time had changed. Before, when I was a Commander of a Philippine Army in the field/combat areas, a reporter or a writer would meet me and conduct a personal interview about the present situation in my area of operation. The reporter would ask a lot of questions and “figure out” from your gestures, eye contact, and body language if you are sincere and truthful in your answers and reactions. Sometimes, after my initial personal meeting (“face to face”) with reporters, a simple telephone call and/or “long” SMS messages are enough to satisfy the requirements of the said reporter for his/her succeeding reports or stories.

Now, the process of getting an informaton is so very fast that you don’t need to meet a reporter or a writer in person. By simply receiving a SMS from one of the runner-bloggers that a reporter would be contacting me for an interview, I immediately followed the request without personally meeting the writer. I was surprised to know that I had to simply answer the questions the reporter had sent through my e-mail address and send my answers back to her through her e-mail address! No personal meetings but the purpose is satisfied and complied with.

I still wish that I should had met the reporter, “face to face”.

Anyway, to give justice to a “writing exercise” which I made for almost one day, I am going to post my answers to the questions sent to me (weeks ago!). This is a very long post and you have up to this weekend to read it. See you on this Sunday’s 42K “runabout”.

Note: Some of my answers to the following questions are my personal observations and opinion.

Hi, Leica,

The following are my answers to your questions. I hope you will not be bored with my long answers as I want to be clear and understood without more clarifications from you.

I just wish from your end to emphasize and inform the public about the Team Bald Runner as my contribution towards the improvement of Athletics ( most especially in middle and long distance running events) in the country and hopefully, produce Olympic qualifiers in the future. This program/project was patterned after the Brooks-Hanson Distance Project; Project NIKE Oregon; Team Running USA; McMillan’s Marathon Performance of the USA and the Group Training of Kenyan & Ethopian Distance Runners. I just hope and pray that such awareness to the public about this Team would end up on the doorsteps and executive desks of Owners, Presidents and CEOs of big corporations and private institutions willing to provide sponsorship/financial support to the elite members of the team. It should be noted that the Elite Team Bald Runner members had been consistently winning in road races and endurance runs in Metro Manila & suburbs and in Cebu City since June 2008.

1) Why do you think running is becoming popular again in the Philippines?

Road racing had never left or stopped in the country and running had been active in the country through the different running clubs, through annual corporate sponsorships like Adidas, Yakult, MILO, and AFP-DND sponsored road races for the past years. The RunCPI group which is a confederation of Running Clubs within Metro Manila to include the AFP & PNP running groups and clubs in the neighboring provinces had been conducting their regular road racing competitions for the past years on a regular frequency.

MILO eliminaton races entire the country and the yearly Pasig River Heritage Marathon and the MILO National Finals Marathon had greatly contributed in the increase of runners in the country.

Another reason for the resurgence of running in the country is the attention it is getting from the media. There are media outfits, like ABS-CBN and other radio staton networks, which had been consistently holding and sponsoring 10K and lesser distance races annually in order to prime up awareness to the public in the conservation or protection of the environment.

Lastly, the people are simply shifting themselves to be physically fit and active and find ways to “sweat it out” in order for them to be healthy and relieve the “stress” out from the fast-paced life in Metro Manila. It could also be the result of the proliferation of more modern “gyms” as members would like to reduce weight and have a better body form through running.

2) What is your favorite route in Manila?

Before I retired from the military service, the 2-mile run route at the Philippine Army Parade Ground & Grandstand and the rolling terrain of the Libingan ng mga Bayani had been my favorite routes as they were accessible from my office and from my quarters. However, after my retirement and with the development of The Fort area, the roads within The Fort had been my favorite route for my long endurance runs to include Lawton Avenue, Bayani Road, C-5/Heritage Park, and McKinley Hill. For my speed runs, I am a constant runner at the ULTRA Oval Track for my “speed” trainng.

3) How much/often do you run?

I almost run everyday. Sometimes, do “doubles” (running in the morning and evening on the same day) at least twice a week. As I am preparing for the 1^st Bataan Death March 102K Ultramarathon Race this coming Aprl 5, 2009, I’ve increased my weekly kilometers covered to a maximum of 127 klometers. However, I have to maintain at least 90-110 klometers per week in order to prepare for the said ultramarathon event.

4) What are your top 3 tips for beginner runners?

a) First, invest with the right/proper running shoes. Buy shoes from running specialty stores as their attendants are runners/athletes. They should be able to determine if you have a neutral, low-arched, high-arched or flat feet as such each condtion has an approprate type/model for your feet.

b) Second, learn and understand the basic principles of training in distance running—develop endurance in order to strengthen the leg muscles and aerobic capability of the body as the foundation of running; consistency in traning means that it is only through running where your performance will improve; patience is the key to an injury-free running career as there is no “miracle pill” to make one a faster and stronger runner, thus, it takes a lot of time (at least, one year) before he/she develops speed in running.

c) “Listen To Your Body”—If a novice runner starts at the age of 40 years old, he/she should consult first his/her physician and find out if his body could withstand endurance sports like running. If allowed by the physician, he/she should be able to “listen to his.her body”. If the body feels something wrong while running like shortness in breathing, pain on the joints/knees and leg muscles or dizziness, stop jogging/running and shift to walking or find time to rest.

5) What is the best way to start?

The best way to start is to look for a running club near your place and become a member. A running club will guide a novice on what to do from training to participation in weekend road races. The experienced members would be willing to help in a novice runner’s training through their scheduled training sessions. (Note: Membership with Team Bald Runner is open to the public and details of schedule of training are posted at www.teambaldrunner.wordpress.com)

If not accessible to running clubs, get or buy old issues of Runner’s World Magazine or Running Times Magazine in “Booksale” Stores or buy books about running. The Internet offers a lot of sites on running to include blogs of runners.

Read my earlier posts in my blog, www.baldrunner.com about my training, Lydiard Way of Running, Brad Hudson’s Adaptive & Progressive Running and “Speed” training.

6) How are you involved in the running scene in the Philippines?

I’ve been a long distance runner since I was a cadet in the Philippine Military Academy but learned “improper” training from my upperclassmen. Became a top runner of the Philippine Army when I was already a First Lieutenant (during the early 80’s) after reading “old issues” of Runner’s World Magazines and books about running.

I’ve been a member of the DND-AFP Running Team in the 80s which had been representing the country in International Corporate Long Distance Competition in Palo Alto, California but I was never included for the trip abroad due to my assignment in the field/combat areas.

I had finished at least 13 Marathon Races from the Manila International Marathon, PAL Marathon, Pasig River Heritage Marathon, MILO Marathons to include the 1^st Infantry Marathon in Fort Benning, Georgia in 1984 and the 2008 San Francisco Marathon last August. In the past marathons, I had a PR of 3:30+ hours and a best 10K time of 38+ minutes. Lately, I’ve finished at least two (2) ultra marathon runs.

I led the Philippine Army Team as the Battalion Commander in the 1999 Annual Battalion Run to regain the Championship from the Phil Air Force Team. The team run covered a distance of 8 kilometers with 330 Officers and Enlisted Personnel running in unison and in proper formation and alignment. In 2000, the Philippine Army lost to the Philippine Air Force but I was able to regain the Championship trophy as the Coach and Manager for the Phil Army Team on the following year (2001).

In 2006, as a Major General of the Armed Forces of the Philippines, I was designated as the Project Director and Chairman of the DND-AFP Gintong Pangarap For Marathon. Such program/project was created then by the Secretary of National Defense after the 2000 Olympic Games where the AFP would be the source of the elusive “first” Gold Medal in the Olympic Games in the following specific sports events—Marathon, Shooting, Boxing and Tae-Kwando. After one year of the program, it was the Marathon Project that was able to sustain its survival. Through my leadership in this project/program in Marathon, we were able to conduct five (5) Half-Marathon Races in Metro Manila and opened the races to the public. As I retired from the service in May 2008, the project/program ceased to exist because of lack of support and the absence of a passionate runner to assume the leadership.

As the Commander of the 3^rd Infantry Division, Philippine Army based in Camp Peralta, Jamindan, Capiz whose area of operation covers the islands of Panay, Iloilo, Guimaras, Negros Island, Siquijor, Cebu and Bohol, I revived my training in running as I planned to run in the 2008 Pasig River Heritage Marathon. In March 2007, I started my blog as the Army Commander in Western Visayas and I “journalized” my Command’s activities from administrative to operational matters. This blog served as the source of information for reporters and media people on the “updates” of the Command as the Division Headquarters was not easily accessible to everybody. Jamindan, Capiz is 1 ½-hour drive from Roxas City and 3-hour drive from Iloilo City.

Having experienced the blog as a means to communicate through the Internet and after having browsed to The Bull Runner’s blog, I started my running blog in October 2007 as the Bald Runner and try to recall my past running experiences in the 80s and at the same time “journalize” my training for the 2008 Pasig River Heritage Marathon held in February of the same year. Aside from being a source of information on proper training in running, the blog evolved as a “means” to help others through the following programs/projects—Project Donate A Shoe; Project Donate A Shirt; “1,000-Km Club”, Charity Fund, Creation of Team Bald Runner, “Speed” Training, Corporate Running Clinic (Free), Bataan Death March 102K Ultramarathon Race, and soon, “Runabouts For Cause”

Project Donate A Shoe—After observing runners in road races with “old, tattered, worn-out, and dilapidated” running shoes, I started donating four (4) of my slightly “used” running shoes to the runners with such old shoes and came up with a post in my blog. A simple tarpaulin served as our “booth” where I accepted donations and at the same time a place where old shoes were changed with better running shoes. Donations and shoes given were fully documented with pictures and postings in my blog and as a gesture of thanks to the donors, I give them the “ONE” white wristband (from www.one.org) as a symbol that the donor supports the advocacy “to make poverty a history”. I order these wristbands from the USA. As of the latest updates, shoe donations are coming from running clubs in California, USA, a softball coach from the University of Pennsylvania, USA, running clubs in Nottingham & Nottinghamshire, England, members of Beta Sigma of the University of Sto. Tomas who are visiting doctors from the USA and from Corporate VIPs (like Fernando Zobel de Ayala who has the habit of removing his running shoes after the road race in our booth in two separate occassions), my running friends—DelQ, Ben Gaetos, & Carmela Layson from Los Angeles, California and other runner-bloggers in the USA and among the local runners in the country. The project had received almost 250 shoes and had distributed same number to the less-fortunate runners.

Project Donate A Shirt—I started donating my collection of race finisher’s t-shirts since the 80’s & 90’s to the families of two (2) Gawad Kalinga communites in Laoag City and since then I received almost 100 finisher’s t-shirts from runners abroad and from runner-bloggers in the country.

“1,000-Km Club”—It is a motivational tool for each runner to attain the goal of running 1,000 kilometers without prescribed duration and depending on their level of training or preparation for a road race or marathon. For every increment of accomplishing a distance of 100 kilometers, the runner would reward himsel/herself with anything. It could be a runner’s cap or anything that is needed for running. Once he/she completes 1,000 kilometers, it’s time to reward himself/herself with a new running shoes and I suggest for the runner to donate his/her “used” shoes to my Project Donate A Shoe. In addition, I award a “1,000-Km Club” Finisher’s T-Shirt to the runner.

Charity Fund—For every kilometer that I run, I put in 50 pesos for this fund which had supported various causes like the Kythe Foundation, Support to Elite Athletes, ABS-CBN Foundation’s Sagip Kapamilya, and other cause-oriented fund-raising activities.

Team Bald Runner—I organized an Elite Team for Long Distance Running since June 2008 as a “pool” for future National Athletes and ultimately, qualify for the Olympic Games. The members are trained by two (2) IAAF Level 4 Coaches who are adopting the latest and modern training method for distance runners. Part of my retirement pension is being used to support the training of this elite team to include their accommodation in Metro Manila and registration fees to road races. However, I opened it to the public by conducting “free” speed running clinics to interested runners since December 2008. By January 2009, I formalized the opening of membership from novice and competitve runners to the team and created a blog as its official site (www.teambaldrunner.wordpress.com).

Corporate Running Clinics—Team Bald Runner and its Coaches offer a free lecture and practical exercises and demonstration on proper training in running, initially, in corporate offices and later to the local government level and schools. Its advocacy is to provide awareness to everybody on the benefits of running and encourage more people to run or engage in a physical actvity. This program started this month and had successfully conducted its first clinic with the Reinier Pacific International Shipping, Inc staff & employees. The 2^nd clinic is scheduled to be conducted with a banking corporate institution on the 1^st week of February. Other government-affiliated offices have also signified their intentions to invite the team for their respective running clubs’ members.

“Speed” Training With Elite Team Bald Runner’s Coaches—I introduced this program on the 1^st week of December 2008 to the public and its training sessions are done at the ULTRA Oval Track on Tuesdays, Wednesdays, Fridays at 5:30PM-9:00PM and Saturdays at 6:00AM-8:00AM. Testimonies from students resulted to 100% improvements on their finish times on their latest road races.

1^st Bataan Death March 102K Ultramarathon Race—One of Bald Runner’s advocacy is to promote ultramarathon races that commemorate or pay tribute to historical events in the country. This race will also raise funds to support the needs of the remaining survivors of the Bataan Death March and contribute also to the maintainance of the kilometer markings along the route. It also a bold effort to discover, train and develop ultramarathon runners of the country that would represent the country as an anticipation for the inclusion of the 100-Km Ultramarathon as one of the Sports Events in the coming 2012 London Olympics.

“Runabouts For Cause”—I will be announcing in my blog an invitation for a “42K Runabout In Metro Manila” to raise funds for the ABS-CBN Foundation’s Sagip Kalikasan for Pasig River. This run will serve as one of the “qualifying runs” for a participant to be included in the final list of runners for the 1^st Bataan Death March 102K Ultramarathon Race (www.bataan102.com)

7) Favorite local races/ Why?

Any road race race organized by RACE, Inc of Mr Rudy Biscocho. The MILO Elimination and Finals Marathon Races, Adidas “King of the Road” Races, and Yakult 10-Mile Race are noted for their orderliness and safety for the runners; and foremost, Mr Biscocho’s long-time experience in road racing since in the early 80s.

Please add this short info:

Real name: Major General Jovenal D Narcise (Ret.) AFP (Two-Star General)

Blogs/websites: www.baldrunner.com; www.teambaldrunner.com; www.bataan102.com

Your Run highlight or Why you took up running?

In my military career, winning the Championship in the 1999 AFP Annual Battalion Run Competition (an event in the AFP Olympics) as the Battalion Commander of the Philippine Army Team leading a group of 330 Officers and Enlisted Personnel in formation within a distance of 8 kilometers (fm UP Dilman to Camp Aguinaldo) was a great contribution to the sports supremacy of the Philippine Army.. The team defeated the Philippine Air Force Team as the defending champion.

Finishing my first Manila Marathon in 3:30+ hours and improving my Marathon time by 2 minutes on the next annual Marathon race. Likewise, finishing the MILO Finals Marathon last November 2008 in 3:48:32 hours at the age of 56 ½ years old is my latest highlight of my running since November 2007 when I renewed serious training in running after 7 years of non-competitive running.

As the Chief for Training & Education of the Philippine Army, I implemented the “Army Physical Fitness Test” for everybody and “walk the talk”, so to speak.

I run because it makes me more relaxed and healthy. I become more creative and think of new “ideas” while running. It maintains my discipline and competitive ways even after retirement from the military service.

How many years have you been running?

4 years in the Philippine Military Academy and stopped after our Graduation in 1975. Started training for Marathon in 1980 and consistently ran up to 2000. Stopped running since I was assigned as Commander in Combat/Sensitive Areas. Renewed running in November 2007. Total Years of Running is 25 years.

Employment: None & Full-time Runner

Leica, thank you for your indulgence and I hope I was able to answer your questions.

Always,

Sir Jovie aka Bald Runner

www.baldrunner.com

Results: Bataan 52K “Test Run”

On March 5, 2009 By kingofpotsIn Insights, Jogging, Race Results, Runners' Training, Running, UltramarathonLeave a comment

BATAAN 52K “TEST RUN”/ 22 FEB 2009

(Start Time: 7:23 AM)

Name Arrival Time Time

1. Isidro Vildosola 2:04 PM 6:41

2. Mario Salumbides 2:06 PM 6:43

3. Jose Mari Javier 2:06 PM 6:43

4. Hiroshi Takei 2:07 PM 6:44

5. Jayson Fabricante 2:07 PM 6:44

6. Felipe Nama 2:07 PM 6:44

7. Arman Fernando 2:11 PM 6:48

8. John Frederick Abenina 2:13 PM 6:50

9. Bald Runner 2:13 PM 6:50

10. Jerry Karundeng 2:18 PM 6:55

11. Ralph Jerome Salvador 2:18 PM 6:55

12. Constante Mendoza 2:25 PM 7:02

13. Albert Henson 2:25 PM 7:02

14. Hermogenes Olvis 2:27 PM 7:04

15. Ben Gaetos 2:29 PM 7:06

16. Victor Ting 2:34 PM 7:11

17. Alipio Narciso 2:34 PM 7:11

18. Michael Sudario 2:38 PM 7:15

19. Filomeno Duterte IV 2:38 PM 7:15

20. Albert Salazar 2:38 PM 7:15

21. Francisco Lapira 2:44 PM 7:21

22. Ricardo Cabusao 2:54 PM 7:31

23. Charlie Chua 3:05 PM 7:42

24. Ronald Declarador 3:09 PM 7:46

25. Lawrence Trinidad 3:09 PM 7:46

26. Jun Jaranilla 3:10 PM 7:47

27. Aniceto Grimaldo 3:10 PM 7:47

28. Odessa Coral 3:11 PM 7:48

29. Enrico Tocol 3:11 PM 7:48

30. Richard Poquis 3:19 PM 7:56

31. Norio Tanaka 3:20 PM 7:57

32. Edilberto Severino 3:21 PM 7:58

33. Regidor Samar 3:25 PM 8:02

34. George Dolores 3:25 PM 8:02

35. Jay Lee Cu Unjieng 3:25 PM 8:02

36. Christian Alacar 3:25 PM 8:02

In order to officially document the accomplishment of each participant, an appropriate Certificate of Completion will be given to the participants. Congratulations!!!

Balikbayan Box & Ultra Running Advise From Ben Gaetos

On March 4, 2009 By kingofpotsIn Insights, Jogging, Pictures, Running, Running For Cause, Running Shoes, Ultramarathon1 Comment

A week before Ben Gaetos left for Los Angeles, California, I received the Balikbayan Box (BB) he sent in the middle of January 2009. The BB contains nineteen (19) pairs of slightly used running shoes, lots of finisher’s t-shirts, lots of basic neccessities for ultra runners to include “noodles”, copies/back issues of Trail Running Magazine and red wine for Major Espejo & staff of the office.

Ben, thanks for supporting my projects—Project Donate A Shoe; Project Donate A Shirt; and my Ultra Running Events. Extend my thanks also to Carmela Layson who contributed and sent her running shoes through the Balikbayan Box. Good luck on your future ultra running adventures!

Finisher's T-Shirts, Trail Running Mags, Ultra Runner's Needs & Running Shoes

Donated Shoes From Ben Gaetos & Carmela Layson

I might as well mention in this post what Ben Gaetos had written in one of his comments about his experience running in ultramarathon events and his advise to the participants in the Bataan 102K Ultramarathon Race.

First, thank you Sir Jovie for conducting the training runs. I wouldn’t want to miss both night run and the test run. I ran both with a couple of hrs sleep coming from international flights. In the words of Jeff and Jun, “I’m also in need of serious psychiatric treatment”.
I myself suffered heat stroke at ‘07 Mt Disappointment 50M (80k). I took off early and on the crucial part may have taken contaminated (mold) Cytomax. From M38(60k) to the finish, I threw up. My blue shirt turned white due to electrolyte loss and finished almost dead last due to dehydration. Lots of DNF in the race. My will got me to finish. We had a 100 deg temp. Last year, I redeemed myself finishing 1 hr 40 mins faster.
At the Bataan Test Run, aside from my hydration I kept drinking every opportunity I had. I thank TBR and other support crews who offered. I poured water in my head all the time. Use Gatorade or any stonger drinks such as HEED, etc. You may also mix your energy gels with water. Avoid wearing dark clothes. The albedo (reflectivity ratio) of concrete is much higher than dirt. Our body generates all those heat. Some of you must have noticed me running on the dirt shoulder. It lessened the pounding on the joints at the pavement and at the same time less reflection. A high spf lotion is also ideal + application of body glides at your nipples and sensitive body parts (below under arms, crotches, butt, toes). All these are susceptible to blisters on a hot day. Remember the first part of Bataan is hilly. You should pace properly and start slow as possible. Throw away your marathon pace splits. You don’t have to be a speed demon to complete an ultra. You just have to run a smart race. I divide my race in 3 segments (warm up, target pace and finishing kick). The last one I even divide in 2 parts. Lots of psychological game here so you need to be mentally tough too. There will be lots of down times and ready to give up. Just imagine how you always bounce back whenever you’re down.
Check http://www.badwater.com and http://www.run100s.com for heat training tips. You won’t believe this but sometimes during summer, I turn the heater on my car or don’t open the windows at all. That’s my self improvised sauna.
Again, thanks for a wonderful time running with all of you. I can’t remember all your names but you showed the determination and fun of running an ultra. The camaraderie at ultra is uncomparable. I’ll be cheering for you at the Bataan 102. Lastly, don’t forget to taper 3 wks prior to Bataan 102. From this point do your long runs and possible back2back long runs. Walk or easy run on one of the two using “time on feet principle”. Good luck!!
Feel free to email me at bgaetos@yahoo.com if you have any questions.

Ben

Once again, thanks Ben for everything. As they say, “ultramarathon could be a stupid sports but it does not need a stupid runner to finish one”.

Running Clinic @ BDO

On March 3, 2009 By kingofpotsIn Insights, Jogging, Pictures, Running, Sports ProgramLeave a comment

After weeks of coordination with the HR Executives of Banco De Oro, Bald Runner & Coaches of Team Bald Runner conducted a Running Clinic among the employees of BDO at their Central Office in Makati City from 6:00 PM to 9:00 PM on 26 February 2009. It was attended by more or less 25 employees who some of them are intending to start joining the weekend road races in Metro Manila. The clinic consisted of lectures on the “why” and “how” of running. The running coaches presented and demonstrated the stretching/warm-up exercises needed in running; correct running form; running injuries and their prevention/cure; and proper nutrition. More of this running clinic will be conducted in other BDO offices/branches in the next weeks to come.

It was indeed a nice experience to spread our advocacy to the corporate world on the benefits of running and the scientific approach to training on running. I would like to extend our thanks and appreciation to the following HR Executives of BDO–Mrs Alma Saplala, Rose Espinosa and their staff, for their support on this program.

We offer this running clinic for free.

Run 4 Others (R4O) & Operation Smile

On March 2, 2009 By kingofpotsIn Insights, Jogging, Marathon Race, Running, Running For CauseLeave a comment

Last year, I posted an article about a group called, “Run For Others” (R4O) which had an objective of raising money to provide 10,000 pairs of rubber/running shoes to the same number of kids in the country for the year 2008. I was impressed of the cause of the group and I was not surprised that such objective would be fulfilled knowing that the group is composed of well-known executives of the corporate world in the country. I also have the same “cause” but due to some limitations, I started my own Project “Donate A Shoes” which had accepted almost 300 “used” running shoes from local runners and runners from the United States and United Kingdom and these donated shoes were given to local runners who can not part ways with their “old & tattered” running shoes. Moreso, I would like to express my thanks to the members of this group who continuously had been supporting my Project “Donate A Shoe”.

For this year, R4O had embarked again with a noble cause with successful results. A group of 21 Executive-Runners participated in last month’s Standard Chartered Hongkong International Marathon and was able to raise an amount of almost P 600,000 to support their Project “Operation Smile”, a project that will make 21 kids with cleft deformities to be transformed and operated and be able to smile just like the rest of us.

Congratulations and More Power To the Members of the R4O Group!

Letter Of Thanks & R4O Members Who Finished 2009 SC Hongkong Marathon — Letter Of Thanks & R4O Members Who Finished The 2009 SC Hongkong Marathon

“Count The Number of Hours, Not The Number Of Kilometers You Ran”

On March 1, 2009 By kingofpotsIn Insights, Jogging, Practice Runs, Runners' Training, RunningLeave a comment

For the first tme, I went to UP Diliman as an audience not as a participant in a weekend road race organized by Coach Rio. Instead of joining the race, I decided to have my long run and enjoy watching the runners in the said race. I arrived at the campus when the 10K race was about to start. Before my long run, I stationed myself at the finish line and watched the runners as they finished the race. I was happy to see that all the members of the Elite Team Bald Runner won in their respective races. Moreso, the Team Bald Runner-Professional Group had also improved their finish times and earned their respectve PR best times. Congratulations to the members Team Bald Runner!

After personally greeting and congratulating the winners and other members of Team Bald Runner, I started my long run together with those runners who will be participating in the Bataan 102K. Enrico from the Power Runners led the runners around the UP Diliman Campus and we ran an easy average pace of 6:50 to 7:00 minutes per kilometer for about a hour. Atty Raffy Abenina and Jun Lapira of Camanava Runners were with us during the run and they provided some suggestions in the conduct of Bataan 102K. Thanks, guys for your nice inputs.

After an hour of running, I had to drop by at my Aid Station to drink water and brought my TNF Hand-held Water Bottle with me in the resumption of my run. My other companions decided to stop their runs and I went alone tracing the route of the 10K race. After running for about 7 kilometers of the route, I was able to link with Jonel aka Bugobugo85 and Nico who decided later to end their long run. As I stopped at my Aid Station for electrolyte drinks, I resumed again my run around the Academic Oval. After drinking Gatorade, I integrated a 10-minute walk during my workout and resumed my running again. I closely monitored my average pace after running for almost two hours, making sure to run at least 7:00 minutes per kilometer with the heat of the sun. It was already 10:00AM already but I kept on pushing myself to run under the heat of the sun making sure to drink my water every time I reached my Aid Staton. I was surprised to see that I was runnng at an average pace of 6:35 minutes per kilometer! I had to slow down and bring my pace to a slower speed.

It was already 10:30AM when I stopped my run. I was on the run and with a brief walking session for 3 hours. My average pace for the whole duration was 6:47 minutes per kilometer. Coach Ferdie was still at the campus waiting for me and he was able to give me the much-needed stretching after my long run.

Lessons Learned: Using the TNF Hand-held Water Bottle (filled with water) and my Nathan Water Belt filled with electrolyte drinks during the last 50K of Bataan 102K will be a nice move on my part to fight the effects of the sun’s and pavement’s heat during the race. This was the same hydration strategy I used during my first ultra trail running race at the Bulldog 50K last year. The next days and weeks will be devoted for more hours on the road (by running & walkng) to withstand the effects of the sun’s heat and schedule at least 2-3 weeks for tapering before the race day.

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