Active Recovery Run After Botak 42K

On May 12, 2009 By kingofpotsIn Insights, Jogging, Practice Runs, Runners' Training, Running4 Comments

After finishing the marathon race yesterday, I took time to hydrate, eat, and rest/sleep for the rest of the day. I was limping last night and it took me some time to walk straight this morning. I already knew what to do in order to relieve the pain on my legs, hips and lower back area within this day.

I need to have my active recovery run for 30 minutes within the day after the marathon race. At 7:30 PM, I went to the ULTRA Oval Track to have my recovery run. I actually did a 35-minute recovery run at an average pace of 6:40 minutes per kilometer. Surprisingly after doing my post stretching exercises, the pain and stiffness on my left hip and leg muscles had disappeared and I was able to walk without any limp and it was a relief to walk straight and step up on the stairs without any pain on my legs.

Tomorrow, I’ll be doing a 10-15K run at my 85% effort and hope to be back again on my training for my future road and trail races.

“Where are those water cups”?

On May 10, 2009 By kingofpotsIn Insights, Jogging, Marathon Race, Pictures, Running34 Comments

Race Report on the BOTAK 42K Paa-bilisan @ The Fort/10 May 2009

By looking at the map route of the Marathon Race, I already predicted that the marathon race will have some problems. And my predictions were right. There was a lack of road marshals, many runners were lost and most of them registered fast finish times for the marathon distance, the race started late, there was a lack of water cups (again!), and you need to really have your personal support team in order to finish a marathon race with better results.

I am sorry, Franco but you need to improve your support system for the runners if you want more runners to join your races. Please don’t give me the reason that you “sub-contracted” the guys who delivered the water supply and water cups for your race. Do I have to do the mathematics again on how much a race organizer would spend for the water cups in all the water stations? Okey, we will do the math again. Assuming you have 600 runners for the marathon distance and there are 20 water stations for the marathon distance, you will have a total requirement for 12,000 water cups. If you buy water cups in Divisoria, it will cost you P 37.00 per 100 pieces. So, that is 120 X P 37.00 = P 4,440. The cost for the water cups is equivalent to the registration fee of 11 runners. The cost might be lesser because not all the 600 runners are running the full marathon distance.

I was happy at the first 10K to see Gatorade drinks in Gatorade cups but it ended there. I never saw and tasted Gatorade drinks in the succeeding water stations. It is also a very pitiful sight to see runners using the covers of those 5-gallon containers as water cups!!! From my support team, I would share my bottled water, Gatorade drinks and even food to the runner on my side. Armand Abalos from Lucban, Quezon and my running “buddy” from Km # 75 to 90 in the BDM 102K was my running “buddy” again for this marathon race and he is really a strong runner.

The race lacks the much-needed race marshals as there are more turns (right & left) than the number of kilometers in the race. By following the runners infront of me and the other runners, I admit that I missed the Pasong Tamo (after coming from the Kalayaan Flyover) turn-around as runners should proceed directly to the said turn-around before proceeding the the Powerplant Loop. Due to the absence of road marshal, we turned right towards the direction of Powerplant. In my estimate, we missed at least one kilometer distance. However, at the Finish Line, I heard comments from those GF 305 users that they registered a distance of 43, 44, and 45 kms. Afterall, the distance was longer than a full marathon distance and the turn-around that we missed had compensated for the additional distance. Ha!Ha!Ha! Unfortunately, my GF 305 did not work efficiently as the digital readings kept on “flashing” from the very start of the race. Instead of being “pissed off” with the condition of my GF 305, I just maintained my pace and treated the run as my long run.

At the Gil Puyat Avenue (26K) — At the Gil Puyat/Buendia Avenue (26K)

I did not have any problem about the late start of the race. The marathon race was supposed to start at 4:30AM but it started almost 5:00AM. After the grueling experience with the heat of the sun during the BDM 102K last month, the early heat of the sun for this marathon was never an “issue”. At least, the shaded streets at the Powerplant loop gave comfort to the runners but there were no water stations on sight. However, running along Gil Puyat Avenue, Kalayaan Flyover and at The Fort area before reaching the Finish Line gave problems to the other runners.

With my GF 305 not working, I don’t have any numbers and location points to speak of or write on this post except for those observations I’ve noted during the race.

Drinking Water from the Bottle While Running (No Cups!) — Drinking Water from the Bottle While Running (No Water Cups!)

The race route is very challenging. The terrain of the route was very hard as it was concentrated in Taguig and Makati. In the history of the US occupation of the country before start of the 20th century, the US Army selected the area called Fort Bonifacio, formerly called as Fort McKinley as their Artillery Camp (where the US Army deployed their artillery guns) because it was the highest point in Manila where they can observe the movements of our “revolutionaries” passing along the Pasig River and easily can pinpoint targets within the populated area of the Old Manila and Manila Bay. So, running in Makati & Taguig entails a lot of challenging rolling terrain. Such race route would never attract a world-record pace for the marathon race.

Despite constructive criticisms from runner-bloggers about how we “race organize” our road races, it seems that we are not improving, instead, we are going back to the “stone-age” where we have to bring our own water & provisions after paying somebody to support us in our road adventures.

Guys, I don’t blame you why you prefer to go abroad to run a “perfect” marathon race but you must also think that you are paying an equivalent average amount of Five Thousand Pesos or more for the Registration Fee as compared to a measly P 400 to P 500 for a marathon race in our country. Having said that, at least, our race organizers must be able to buy enough water cups for all the runners. We don’t need fresh fruits, gels, power bars, pain relievers and other “gimmicks” (loudspeakers with music) along the race route, just give us potable water and water cups and responsible road marshals. I was laughing when one of the road marshals along C-5 asked me if I am a 42K runner. The road marshals did not know what distance the runners are running even by looking at the color-coded race bibs!

My Running "Buddy", Armand from Lucban, Quezon (BDM 102 Finisher)

At the Kalayaan Flyover, 3 Kms from the Finish Line

If there is a positive comment I’ve heard from most of the finishers, it is the fact that this marathon race was a “redemption” race for those runners who participated in last December’s SC Singapore Marathon. They told me that they improved a lot from their finish times and proud that they got new PRs on their marathon finish time in this race.

Before I passed the Finish Line, I slowed down to see the digital clock and I registered a Finish Time of 4:35:10 hours. I am not proud of my time as I ran too slow without an operational GF 305. Based from the Race Chart of Running Times Magazine, I had an average pace of 6:30 minutes per kilometer/10:30 minutes per mile. It is my ultramarathon pace! Ha!Ha!Ha!

My Prize---A Finisher's Medal, Certificate & A Smile

By the way, next Saturday will be TNF 100 Australia. There are 250+ solo runners for the 100-Km distance. Dean “Karno” Karnazes, the Ultramarathon Man, will be competing in the said race. The next Saturday after TNF 100 Australia, it will be TNF 100 Sacobia, Clark, Philippines. There are 100 solo runners for the 100-Km distance. Dean “Karno” Karnazes will be in the 2009 Los Angeles Marathon Expo for his book signing. Good luck to all TNF 100 Sacobia Solo Runners!!!

Marathon Run @ BOTAK Paa-bilisan

On May 9, 2009 By kingofpotsIn Insights, Jogging, Marathon Race, Running5 Comments

Due to the hot temperature and humidity in the country, a Marathon Race is usually held during the months of December, January, or February due to the cooler temperature during these months. For this year, there were no scheduled marathon races during the 1st Quarter. But BOTAK came up with a Marathon Race during the month of May which is considered as within the Summer Months of the year. It is expected that the average temperature within this month would be hotter and more challenging to the runners. I really don’t know why the race organizer would schedule such a marathon race during the hotter months of the year.

Anyway, since I am a “sucker” and a “hardcore” on long distance run adventures, I registered for this race. I might be considered as “crazy” if I mention the reasons why I am going to run this race after 35 days from my participation in the 1st Bataan 102K Ultramarathon Race.

I don’t expect to have a PR on this marathon race. I will consider this marathon as a long steady distance (LSD) run with an average pace of 5:00-3:30 minutes per kilometer. It will be nice and fun to be running with the other “hardcores” and the Bataan 102 Ultramarathoners.

Running a marathon distance is hard and challenging with the hot temperature that is prevailing during the month of May. However, depending on one’s experience, training & preparation, and race strategy, finishing a marathon could be an easy or hard running experience. It is a humbling experience when you encounter some “issues” during the race and at the same time a fulfilling accomplishment if you finish the race without any problems or injuries.

As a word of advice to those runners this Sunday’s marathon race, don’t believe in the “wall” as long as you hydrate, eat your power gels and bars, and stick to your race strategy.

I really do not know the background and past accomplishments of the race organizer of this marathon race but after studying the race route, I could predict some problems during the race like water stations, availability of road marshal to give directions, traffic, presence of kilometer markings and other support requirements to the runners. Anyway, it would be best to have your own support team to “leap-frog” along the route.

To all the “road warriors”, good luck and run strong!

Tempo Run In The Rain

On May 8, 2009 By kingofpotsIn Insights, Jogging, Runners' Training, Running1 Comment

Last Wednesday night, I had my running workout at the ULTRA Oval Track. Initially, I planned to have an endurance run for about 15 kilometers with an average pace of 5:30 minutes per kilometer but when I started running, I thought of finally doing a tempo run.

After a brief stretching exercises, I started running, using the farthest lane, Lane #8, of the oval track. My first 2 kilometers (5 laps) registered an average pace of 6:10 minutes per kilometer. After finishing 5 laps, I started to increase my pace, still using Lane 8, for the next 20 laps (8 kilometers) consistently increasing my pace up to 4:52 minutes per kilometer but ended up with an average pace of 5:20 minutes per kilometer.

On my last 2K as cool-down run, it started to rain and most of the runners at the oval took refuge at the shaded bleacher/grandstand. I kept on running as the rain started to keep on getting stronger just to be able to complete my last 5 laps around the oval. Initially, I was alone running at the oval with the strong rain but I found out later that other runners from the Team Bald Runner-Professional Group joined me in running into the rain. It was nice to hear positive comments from them that thei enjoyment of running in the rain. I finished my last 2-Km (5 laps) with an average pace of 6:05 minutes per kilometer.

Instead of doing a 15-km run, I ended doing a 12-km tempo run. I needed to stop because my shoes were becoming heavy and the oval track was already full of water but the other members of Team Bald Runner kept on running into the rain. These are hardcore runners!!! I immediately changed my wet clothes with my dry clothes and did some post-stretching exercises.

Due to running in the rain, my GF 305 was affected and it could not be opened/started for the past two days. It was only this morning that I was able to start it by simultaneously pressing the Lap Button with the other buttons of the watch. My last Wednesday’s night tempo run registered a distance of 12.2 kilometers with an average pace of 5:30 minutes per kilometer.

Yesterday, due to Typhoon Emong’s rains, I opted to rest and have a full body massage.

Manila International Marathon?

On May 7, 2009 By kingofpotsIn Insights, Jogging, Marathon Race, Races, Running15 Comments

One of the members of the Team Bald Runner-Professional Group had asked me why is it that the Philippines does not have an international marathon race which could be at par with the Standard Chartered Bank-sponsored ASEAN city’s marathon races like Kuala Lumpur, Singapore, Hongkong, Mumbai, Hanoi, Taipeh/Taiwan and other cities around us which are considered as international marathon events?

I answered him that there was a Manila International Marathon during the late 70s and early 80s which was sponsored by the Philippine Air Lines (PAL). I could just surmised that marathon races and running events with international flavor then were supported by the government during the administration of former President Ferdinand Marcos. It was during these times when the government’s sports bodies were held and administered by a single person who was under the direct supervision of the President. It was the time when Michael Keon was the President of the Philippine Olympic Committee, and at the same time the Chairman and Project Director of Project Gintong Alay (the forerunner of the Philippine Sports Commission), and also the President of the Philippine Amateur Track and Field Association, the sports federation for athletics. A single person holding three sports bodies, a long-distance runner and national athlete and a nephew of the President made the difference at that time. At present, these sports bodies are being held by three different persons whom I think could not even run or jog at least one kilometer. These people are fond of asking sports reporters to “run” after them for sports media realeases with the “envelope” that goes with such pronouncements.

The one who asked me about the Manila International Marathon was surprised when I informed him that the Awarding Ceremonies and Dinner Parties for the Manila International Marathons were held at the Malacanang Palace with no less than the President as the Guest of Honor and Host. Moreso, the prize money for the winners ranged to hundreds of pesos at that time plus the appearance money for the world’s marathon elite athletes.

It was expected that sports and marathon races in the country with the attendance of international elite runners waned after the EDSA Revolution in 1986 because everything that the former administration had done for the improvement of our sports were immediately changed. However, later during the administration of former President Fidel Ramos, the Pasig River Heritage Marathon was born but it did not have any attendance from international elite athletes. And due to the abolition of the Clean and Green Foundation that manages the Pasig River Marathon, the conduct of the race was not sure of being conducted. However, this yearly marathon is hoped to be revived later part of this year. But the problem is, it will remain as an ordinary local marathon race in the country without any effort of making it as an international running event.

The Subic International Marathon which was held last January 2008 was attended by Kenyan/African runners which gave a flavor of being an international marathon event but it fell short of its aim of being sustained as an annual international marathon event.

So, is there a way we can come up with a Manila Internationa Marathon Race? This is a challenge to those politicians, government sports bodies, and corporate executives who are active in sports like running. Maybe we can ask for those “Presidentiables” who can not even run at least one kilometer but they could easily run for the position of the President of the Republic without any sweat. Maybe, we can ask the Department of Tourism to promote such event as part of sports tourism in the country. Or maybe, ask PAGCOR/PCSO to fund such event. Or maybe, come up with a “pressure” group to ask the President to appropriate a budget from her VAT collections or from the President’s P 300-billion stimulus fund or from her Priority Development Assistance Fund (Please refer in today’s newspapers). But with my personal experience with these people, I am sure they don’t care about this “International Marathon” thing. My best bet is to wait for CONDURA and the Concepcion Family to come up with an international marathon event, maybe, by next year!

Let me ask this last question…Why do we need to go abroad to run a Marathon Race if we can conduct an international marathon race here in the country? Is it for the “bragging rights” or you just want to spend your hard-earned money or want/need something to write in your running blog or you need something to write about in Society Pages in our daily newspapers or is it for the experience so that you could learn something on how race directors and organizers do to promote a world-class marathon event? Maybe, as a start, we can pool our respective registration fees, travel and accommodation expenses to an international marathon abroad as a “seed” money for planning purposes. Let the first volunteer come forward and leave a comment in this post.

I have the following recommended title for our future Manila International Marathon. Choose which one do you prefer….

Standard Chartered Bank Manila International Marathon?

Banco De Oro Manila International Marathon?

Bank of the Philippine Islands Manila International Marathon?

Globe Manila International Marathon?

Smart Manila International Marathon?

PLDT Manila International Marathon?

Cebu Pacific Manila International Marathon?

PAL Manila International Marathon?

Zest Air Manila International Marathon?

Figaro’s Manila International Marathon?

SM Manila International Marathon?

“Wowowee” Manila International Marathon?

Manny Pacquiao’s Manila International Marathon?

ABS-CBN/TFC Manila International Marathon?

Jollibee Manila International Marathon?

San Miguel Beer Manila International Marathon?

Vicky Belo’s Manila International Marathon?

“Witwoteryuno” Manila International Marathon?

CONDURA Manila International Marathon?

Gawad Kalinga Manila International Marathon?

MMDA’s Manila International Marathon?

Toyota’s Manila International Marathon?

Honda’s Manila International Marathon?

Mini-Stop’s Manila International Marathon?

Ford’s Manila International Marathon?

BENCH Manila International Marathon?

Guys, the challenge to come up with a Manila International Marathon, which will ultimately become our Country’s Pride, is in your hands. I’ve done my part to promote and conduct the 1st Bataan Death March 102K Ultramarathon Race and I did it with the support of “82 new brave warriors” of Bataan, those “angels wearing running shoes” and “supporters” who remain to be silent and don’t want to be identified. And this will be a yearly event to commemorate our heroes.

“There is Unity in Sports”

P.S.

When I joined the 2008 San Francisco Marathon last August, the EMCEE during the race’s awarding ceremony announced that the marathon event was able to raise Five Million Dollars ($ 5M) for the past five years to support the different “causes” and benefits that the City of San Francisco had been actively supporting. Now, you do your own mathematics!

Readings On VO2 Max & My Workout

On May 6, 2009 By kingofpotsIn Insights, Jogging, Runners' Training, Running2 Comments

In one of my collections of old Running Times Magazine, I came upon an article written by Pete Pfitzinger, a two-time Olympian athlete, about the importance of VO2 Max and how to improve it. The following are the important points of the article as copied:

“According to the said article, VO2 max or “maximal aerobic capacity” is the maximal rate at which the body can transport oxygen to the muscles so that it can then be used to produce energy. The higher your VO2 max, the more energy you can produce aerobically relative to your bodyweight. Everything else being equal, if you can produce nore energy aerobically, you can mantain a faster pace.

The range of one’s VO2 max is set genetically; meaning that some runners are naturally gifted with relatively high maximal aerobic capacity and others are not so lucky. Where you fall within your range depends on how much and how hard you train. VO2 max increases substantially with the correct types of training.

There are two schools of thought on what is the optimal workout to make the largest gains in your VO2 max. Some coaches believe that doing speedwork faster than the VO2 max pace jolts the body to increase maximal aerobic capacity. The other school of thought which the author/writer adheres is that the greatest stimulus to improve the VO2 max is provided by running at an intensity that requires about 95 to 100% of your current VO2 max.

In the duration of intervals, the VO2 max will improve most rapidly by running repetitions of two to six minutes in duration (typically about 600 meters to 1,600 meters), which can be done on the track, roads, trails or uphill. Shorter intervals are not as effective in providing this stimulus because you do not maintain the optimal intensity range long enough.

On the length of workout, the writer suggests that a runner should aim to do 4,000 meters to 8,000 meters of intervals per workout within the 95-100% of his current VO2 max in order to improve his VO2 max.”

As part of my training & preparations for longer distance races like marathons and ultra trail runs in the future or in the next few days and weeks, I am trying to adopt this school of thought for me to increase my VO2 max.

Last Monday afternoon, after a warm-up run of 4 laps at the oval track, stretching exercises and speed drills, I did 10 laps within my best effort. During the run I tried to find out my 1-mile split time and I was able to glance at my GF 305 with a time of 8:47 minutes after passing the 1-mile mark at the track. For the distance of 4.16 kms, I was able to register a time of 20:39 minutes with an average pace of 4:57 mins per km. For this particular workout, I was running below my 95-100% VO2 max effort.

Yesterday evening, I had to go back to ULTRA Oval Track for another workout to improve my VO2 max. After the usual 4-lap warm-up jogging, I did my stretching exercises, however, instead of doing those “speed” drills, I did a continuous “stair-drill” exercises, doing 10 repetitions at the ULTRA bleachers. After a slow recovery run for one lap at the oval track, I started my 5,000-meter run (12 1/2 laps) at my best effort.

During the run, I was surprised to see in my GF 305 that I was able to register a time of 7:46 minutes for my 1-mile split. I observed that I slowed down on my last lap due to some disturbance made by one of the runners who made a conversation with me but I tried to make up for such situation by increasing my pace for the rest of the workout. I was able to finish 5 kilometers in 24:07 with an average pace of 4:47 minutes per kilometer. Basing from my VO2 max results, I was running at my 102% best effort which is a big improvement from my last Monday’s performance.

In conclusion, I was able to prove that I could improve on my VO2 max after a rest of 24 hours and with proper warm-up, stretching, “speed” drills, strong legs, lots of experience and positive attitude.

Running Clinic: AZEUS Runners Group

On May 5, 2009 By kingofpotsIn Insights, Jogging, Pictures, Runners' Training, Running, Sports Program5 Comments

It simply started with a SMS or text message from a certain “Jaydee/JD” requesting me to conduct a running clinic to a group of his officemates few weeks ago. After some exhanges of SMS, the running clinic lecture was scheduled on the 23rd of April 2009.

I found out later from JD that his group is composed of employees working for an office called “AZEUS”, an IT serice provider and IT software developer whose main headquarters is located in Hongkong. Their office is located within the Ortigas Complex and they wanted to have their running lecture clinic within the area and for their practical running demonsration to be done at the ULTRA Oval Track.

Finally, this group of running enthusiasts and beginners arranged a lecture room at the PowerTips at The Podium as the venue of the lecture. These guys really spent for the rent of the said lecture room which could fit a group of 30-40 participants. I was surprised to see such venue at the 5th Floor of The Podium which is a venue complete with white board which serves as the white screen, fully air-conditioned, with LCD projector and computer. It has also chairs and tables and it was a comfortable and silent place for a lecture presentation.

Lecture Started at 7:30 PM at The PowerTips @ The Podium

Participants Are Young & Interested To Learn About Running

Another View of the Lecture (Note: I was recovering from a Flu During the Lecture)

The group consisted of about 35 participants who are beginners and interested to learn the scientific way of training for running. All of the participants are single and in their mid and late 20’s. The lecture started at 7:30 PM as most of them came directly from their office. The lecture went well and an open forum was conducted for the Q & A portion. The lecture was concluded at 9:30 PM with a request from me and Coach Salazar that an actual practical demonstration must be done in order to apply what we had lectured to them.

I found out later that the participants of the lecture is the core group of the AZEUS Runners Group/Team whose members would like to join weekend road races in Metro Manila. JD, as one of the prime movers of the group, had just started running last November of 2008 and he is a regular visitor of this blog.

Due to the rains last week, the actual practical demonstration and application was finally scheduled last night at the ULTRA Oval Track. A group of 17 employees from AZEUS finally showed up at 7:30 PM and Coach Salazar taught them on how to warm-up properlyby jogging around the oval, did stretching exercises, did some “jumping and foot” drills, and a relay run to the group. All the “basics” in running were properly explained by Coach Salazar through demonstration and application by each of the participant. The demonstration covered running form, running strides, midfoot vs heel-strike running, stride frequency, and arms swinging. The actual running demonstration and practical exercises were finished at 9:30 PM with full satisfaction from the participants.

Coach Titus Led The Group To a 4-Lap Warm-Up Jog

Speed Drills & Correct Running Form Practical Demonstration

As an extra and bonus part of the practical instructions, we taught each of the participant on how to pick-up a water cup from a water station and for them to drink the water while running. We also taught them the courtesy and etiquette in using the oval track.

Before it rained and before the group finally left the Oval Track, the group presented Certificates of Appreciation to Coach Salazar and to myself. Thanks, Jaydee and to your group. I hope you have learned a lot from our lecture and practical demonstrations on running.

Very Nice Laminated Certificate of Appreciation

Good luck to the AZEUS Runners Club and Congratulations for joining and finishing the Southern Race 5K & 10K Runs at the Ayala Town Center last Sunday.

This running clinic program of Team Bald Runner will continue to be conducted to interested groups and it is FREE. It is the objective of the Bald Runner and Team Bald Runner to spread its advocacy to let everybody appreciates the benefits of running through scientific approach in training in order to promote an active and healthy lifestyle.

Southern Race: A “Test” Run & Others

On May 4, 2009May 4, 2009 By kingofpotsIn Insights, Pictures, Race Results, Running, Trail Running, Ultramarathon10 Comments

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.

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

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

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 (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 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.

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

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!!!

May 2-3 Running Events

On May 2, 2009 By kingofpotsIn Insights, Jogging, Running2 Comments

Today, May 2, is the start of the 2009 24-Hour IAU (International Association of Ultrarunners) World Championship and IAU 24-Hour European Championship in Bergamo, Italy.

The course is on an 1,133.945-meter loop that runs through the city centre in Bergamo. The course is relatively flat and is run mainly on asphalt.

Top runners in the Men’s field include (based on 2007-2009 performances):

1) Fabien Hoblea (FRA) 267.074 km

2) Yuji Sakai (JPN) 264.389 km

3) Anatoly Kruglicov (RUS) 257.358 km

4) Vladimir Bychkov (RUS) 257.327 km

5) Mohamed Magroun (FRA) 257.018 km

Top runners in the Women’s field include (based on 2007-2009 performances):

1) Anne-Marie Vernet (FRA) 239.685 km

2) Anne-Cecile Fontaine (FRA) 239.252

3) Lyudmila Kalinina (RUS) 236.848 km

4) Connie Gardner (USA) 233.84 km

5) Brigitte Bec (FRA) 233.137km

I’ve been interested in this race due to the attendance of Jaimie Donaldson aka AltitudeUltrarunner, who placed #3 in the 2008 Badwater Ultramarathon and placed #5 in the last December’s 24-Hour IAU World Championship Endurance Women’s Overall Run held in Seoul, South Korea. She was able to run a total of 221.015 kilometers/138.134 miles in the said race.

In this race in Bergamo, Italy, she encouraged her friends and students to guess her number of kilometers/miles she would be able to finish in the said race. As for me, I am confident that she will finish a total of 237.6 kilometers or 148.5 miles. For news update about the race, you can visit at http://www.iau.org.tw/mediacenter.php.

In Marin Headlands, California, Miwok 100K, an ultratrail race will be held today with a cut-off time of 16.5 hours. A Filipino ultra trail runner-blogger, Rick Gaston will be joining this race. I wish him luck and strength to have another PR for the said race. Due to his past finish times in this year’s ultra trail races in the San Francisco Bay Area/Northern & Southern California Ultra Trail Races, I predict he will place on the top 20 finishers with a time of less than 10 hours. More power to you, Rick!

Jael Wenceslao of Team Bald Runner-Professional Group will be participating in the 3rd Annual Eugene Marathon (Eugene, Oregon) which will be held on 03 May 2009. As I stated in my previous post, he will try to improve his PR in the marathon race from his last December’s SC Singapore Marathon. I told him, before he left for USA, that he could easily have a finish time of less than four hours.

Tomorrow, I will be joining the Southern Race Alabang Town Center 10K Run just to bring back my running legs & feet into action without any plan of improving my PR. After being a spectator for the past races, it is about time to start training again for my future road and trail races.

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