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Southern Race: A “Test” Run & Others

4 05 2009

After two weeks of rest and recovery, I registered to run in the Southern Race ATC 10K Run this Sunday morning. I considered this run as my “test run” in order to bring back my running legs and feet back into action again. There was no plan for a PR this time due to lack of speed and endurance runs.

The following were my schedule and the workout I did since Tuesday:

Tuesday: I did a 30-minute active recovery runs at 75% effort at the ULTRA Oval Track

Wednesday: Another 30-minute recovery run at 75% effort at the ULTRA Oval Track

Thursday: “Walkabout” for 1:19+ hours @ 10 minutes/km

Saturday: “Walkabout” for 1:30+ hours  @ 10 minutes/km

In my estimate, I was able to run and walk a distance of 30-32 kms for this week before the race this morning.

There were three (3) road races scheduled for today. One road race was held in San Fernando, Pampanga. Another road race was held in Marikina City and the other one was the Southern Race held at the Ayala Alabang Village. The reason why I joined this race was because it was for the benefit of the SOS Children’s Village where my friend and fellow Ilocano runner, Felipe Dumpit, is the key mover and chief administrator of this cause.

Jinoe aka Manokan Express/takbo.ph

Jinoe aka Manokan Express/takbo.ph

Team Bald Runner-Professional Group

Team Bald Runner-Professional Group (Jonas, Michelle, Ivy, Jonel, & Jay Lee)

Legs, Running Shorts & Shoes

Legs, Running Shorts & Shoes

The Takbo.Ph Group

The Takbo.Ph Group

I arrived at the Ayala Town Center at 5:00 AM and immediately saw familiar faces—runner-bloggers, members of Team Bald Runner-Professional Group, and runners from other running groups. Instead of having a warm-up run, I did some stretching exercises at the Starting Area while waiting for the start of the race. Finally, the race started at 5:42 AM and it started with a short uphill from the Parking Area of the commercial establishment for the first 100 meters. The 10K runners started ahead of the lesser distance runners and it was an orderly start for the 10K runners. After a few meters, we entered the gate of the Ayala Alabang Village (AAV).

Looking Forward For A Nice 10K "Test" Run

Looking Forward To A Nice 10K "Test" Run

The 1st 100 meters of the 10K Run

The 1st 100 meters of the 10K Run

Basically, the race route covered the main streets inside the Ayala Alabang Village and it is a rolling terrain from start to finish. I would say that a 10K course is already uneventful for me and I just concentrated on my running form and pacing during the race. My objective in this race was to test my body if it can sustain a race level performance even with only few kilometers of running few days before race day. Moreso, I did not expose myself in any speed runs for the past weeks. Instead, I had more time to walk around the streets in Metro Manila.

During the race, my ultimate objective was to maintain a pace of less than 5 minutes per kilometer and be able to finish 8 kilometers in less than 40 minutes. And ultimately, be able to finish the 10K run in less than 50 minutes. So, after the race I was able to get feedback from my GF 305.

Last 100 Meters To The Finish Line

Last 100 Meters To The Finish Line (Red Numbers For 10K & Blue Numbers For 5K)

The course has a distance of 9.86 kms and I was able to have a finish time of 48:20 minutes. My average pace was 4:54 minutes per kilometer. I finished 8 kilometers in 38:30 minutes. I had an average HR of 169 beats per minute. Not bad after running a few kilometers but more time to walk around the streets during my workouts.

The Smiling Bald Runner

The Smiling Bald Runner

The race was perfectly done because of the wide streets and the absence of heavy vehicular traffic inside AAV, however, it was observed that the water stations lacked the needed water cups most especially in the last 5 kilometers of the race. In general, the race was orderly and the route was very challenging.

Why did I call this particular 10K road race as my “test run”? I wanted this run as a test road race if I could sustain an average speed of 5 minutes per kilometer or less than that. For me to improve my Finish Time in a Marathon Race, I should be able to sustain a race pace of 5:00 or less but not more than 5:15 minutes per kilometer. Instead of dividing the marathon distance into segments of 10 kilometers, I plan to divide the marathon distance into segments of 8 kilometers. So, at 8 kms, I should be able to have a time of 40 minutes; at 16 kms, I should have a time of 1:20 hours and so on. At 40 kms, I should be able to have a time of 3:20 hours. And the remaining distance to complete the marathon distance would take me 10-12 minutes to cover. In the end, I could have a time of at least, 3:35 hours for the marathon distance.

The Readers & Visitors of this Blog

The Readers & Visitors of this Blog

Comparing Finish Times With Team Bald Runner-Professional Group

Comparing Finish Times With Team Bald Runner-Professional Group

The Team Bald Runner-Professional Group invited me for another 10-K run after the race but I declined the invitation as intended to have another “walkabout” later in the afternoon or early evening. While I was doing my post-stretching exercises after the race, I was approached by Jay Lee Cu-Unjieng as he donated a bagful of Finisher’s T-Shirts for my Project Donate A Shirt. Thanks, Jay, you are really an “angel”!

Jay Lee Donating His Finisher's T-Shirts

Jay Lee Donating His Finisher's T-Shirts

Later in the early evening at 6:15 PM, I did a “walkabout” along the streets at the Makati-Taguig-Pasig areas covering a distance of 9+ kilometers with a time of 1:45 hrs. To include the time of waiting for the green lights in crossing major streets along the route, I was able to maintain an average pace of 10:45 minutes per kilometer.

In yesterday’s Eugene Marathon, Jael Wenceslao of Team Bald Runner-Professional Group finished the race in 4:26:17 hours placing him # 1,120 amount the 6,000+ participants. Congratulations, Wency! You are greatly improving your marathon finish time. Good job!

In last Saturday’s Miwok 100K Trail Run, Rick Gaston finished the race in 10:57 hours. It was a great accomplishment even with the worse condition on the ground during the race. Congratulations, Rick! My congratulations go to the other two (2) Filipinos who joined this race (according to Ben Gaetos).

In the 24-Hour IAU World Championship in Bergamo, Italy, Jaime Donaldson improved her finished ranking from 5th to 4th Place in the Women’s Category, however, she was not able to improve the number of kilometers she finished in last October’s race in Seoul, South Korea which was 221.015 Kms. The following is the “provisional” results of the race in Bergamo, Italy.

1 115 OLSSON HENRIK M SVEZIA 257042
2 57 WEIS RALF M GERMANIA 244492
3 225 FONTAINE ANNE-CÉCILE F FRANCIA 243644
4 83 SAKAI YUJI M GIAPPONE 242713
5 101 BYCHKOV VLADIMIR M RUSSIA 240506
6 71 KEITH EOIN M IRLANDA 237206
7 329 GROSS ULRICH M ITALIA 236161
8 223 BEC BRIGITTE F FRANCIA 234977
9 104 DEDYKIN SEMEN M RUSSIA 233841
10 85 SUZUKI MAKOTO M GIAPPONE 232162
11 84 TAKEDA KENJI M GIAPPONE 232109
12 320 FONTAINE EMMANUEL M ITALIA 228903
13 49 HEUBI BRUNO M FRANCIA 228429
14 98 KURYLO PIOTR M POLONIA 226369
15 59 RIEDEL ROLAND M GERMANIA 226065
16 99 ROZYCKI KONRAD M POLONIA 225048
17 241 CASIRAGHI MONICA F ITALIA 223848
18 48 DOURIEZ THIERRY M FRANCIA 223834
19 74 BAGGI MARCO M ITALIA 220575
20 262 DONALDSON JAMIE F USA 220219

So, what is next? See you in this Sunday’s BOTAK’s Paa-tibayan Takbo 42K at The Fort.

Go! Hardcores & “Crazy” Runners!!!

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10 responses

4 05 2009
highaltitude

Too bad, i missed that race.
See you this Sunday…

4 05 2009
leaj23

Hi, Sir Jovie.

Thanks for the praise! The weather at the start (7 A.M.) was not ideal – 7 degrees, and raining. It was a far cry from our EDSA runabout, hehe. I had thermal gloves on, 2 shirts, compression shorts, and leggings!

The route was amazing. We ran along the Willamette River throughout most of the race. And the path was tree-lined. Again, a far cry from our runabout. The course was mostly flat.

Another great thing also was the support from the onlookers – they kept shouting words of encouragement. The aid stations were of course great – choice between water and Gatorade at every station, plus Cliff Shot (like GU) at the halfway point. The finishline was near the track and field of the University of Oregon (where Prefontaine ran!). They had loads of pancakes, Doritos, Lays, bananas, water, and even Nesquick (like Chocolait). The announcer also mentioned over the PA your name (and city/country) as you crossed the line, which was cool.

It was a marathon with a “small town feel.”

And though I did not hit a sub-4 time (in due time, I will, with continued training at BR clinic), I’m still proud of what I did, because I improved my time by around 45 minutes (I exceeded my goal at this race, actually, of 4:30, since I got 4:26, with an ave. pace of 6:30, even split). My Singapore time was around 5:11. This improvement can be attributed to the clinics in Ultra. So, thank you, and thanks to Coach Salazar! Next marathon goal, 4:00.

Good luck at Botak!

4 05 2009
leaj23

Oh, and after the race, they had a booth with laptops, where you could get the official result. They printed out your name and time (along with split times at 5K, 10K, half, 30K, 40K, and overall). Just like a receipt. Amazing!

5 05 2009
rickgaston

Sir Jovie, great pictures as usual and great write up. Good to see running in the Philippines through passionate runner-bloggers like yourself. I should start saving my race shirts/jackets too so I can donate them one day.

Thanks for the support, before and after the run. Domingo De Guzman and Joselito San Gabriel were the other two Pinoy runners in the race. I think this was their first 100k. They have been training hard and have been participating in the 50k’s and 50-milers.

Jamie did great. On the last two 100-mile races where I served as a crew member and pacer she was running and won the female division for both events. Met her husband but I have yet to meet her personally. Kasi, I get star struck sometimes with the athlete celebs. Not with the Hollywood types but with athletic stars. Siguro my priorities is upside down or you might say right side up.

Congrats on the test run. Congrats to Jael Wenceslao. My first marathon was in Oregon but in Portland. Great state, friendly people and very, very good beer. Also home to some of the fastest ultra marathoners in the US.

Salamat again for the support.

5 05 2009
m8parco

BR – Nice test run. A sub-50 10Km means you are still in pretty good shape. Good luck in the upcoming races.

Regards Mark

5 05 2009
gleeman

Sir BR – I marked you and stayed with your pace the whole race. I’ll be writing about my experience, I hope you don’t mind being central to my story.

Cheers!

5 05 2009
kingofpots

gleeman, that was a good race strategy to keep up with my pace. i hope you were able to have a new PR time. please go ahead and come up with your story. btw, what is the name of your blog?

5 05 2009
gleeman

many thanks BR. I did had a new PR and my first time to break the 50min mark for 10K.

my blog: http://gleeman.wordpress.com/
i’ll publish tom night, thx again!

5 05 2009
kingofpots

jerry, it is been a long time that we did not see you. hope to see you soon!

jael, congrats again. i am glad you experienced an “ideal” marathon race in the USA..just beware of being addicted to the “marathon fever”..i know, it is a matter of time before you can reach your sub-4 goal in the marathon. see you soon!

rick, just by looking at the pictures of the route in the website of miwok 100, i could imagine the condition of the ground with the rains and the mud. moreso, with the cold weather. anyway, you finished the race with an impressive time and congrats. i had a chance to see jamie in person in last year’s badwater but i did not have the chance to talk to her as she was unknown to me then. good luck to your sd 100 next month.

mark, thanks. it was nice running with you during the race. see you soon!

5 05 2009
runnerforchrist

I missed you Sir…hoping to see you again.

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