Month: January 2010

31 Jan 2010: Midnight To Sunrise Run

On By kingofpotsIn Insights, Jogging, Runners' Training, Running, Ultramarathon8 Comments

Last year, I joined a “Midnight To Sunrise” Run with the rest of the 1st BDM 102 participants through the invitation of Albert Salazar aka Run2DMoon. My account on this running experience with 20+ other runners could be reviewed in my post last year.

For this year, the running experience was initiated by Jonel aka Bugobugo85/FrontRunner Magazine with the UP Diliman Loop as the venue. A group of 30+ runners joined the said run as part of their preparation for the 2nd BDM 102 which will be held on March 7, 2010. The run started at 12:08 AM after a briefing and photo-ops courtesy of FrontRunner Magazine.

Although I will be the full-time Race Organizer and Race Director for the 2nd BDM 102, I joined this run because of the following reasons:

1) My last LSD before the Condura Marathon—Yes, I am joining the Condura Marathon this coming Sunday. I am not thinking of any PR this time as I will treat this Marathon Race as another LSD run.

2) To Assess My Recovery From Injury—As part of my recovery from my injury, I’ve been building-up my endurance base and sthrengthening my legs. My running workouts are limited to long runs and tempo runs. I only did one session of interval training since I recovered from my injury. In this run, I was able to prove that my legs are in good condition.

3) To Assess The Need of Supplementary Weight Training—During my recovery, I renewed my regular visits to the Gym. My workout at the Gym were geared towards strengthening of the leg muscles, core muscles, and my upper body. After two weeks, I could feel I am becoming stronger.

4) Preparation for an “Adventure” Run—This run is a part of my planning/preparation to an “adventure run” which will start after finishing the Condura Marathon. I would be running a distance of a full Marathon Race everyday which I think is “doable”.

At 6:08 AM today, I was able to run 43 kilometers and my running time was 5:07+ hours. The rest of the time was spent for “pit stops” to eat, hydrate, and attend to the “call of nature”. I strictly followed my strategy for a slow steady pace, drink water/Gatorade every loop (2.2 kilometers), and eat solid food (boiled eggs, boiled bananas, and bread) every 12-15 kilometers.

Now, I need a “cross-friction” massage and sleep!

Right & Wrong On Running Tights

On By kingofpotsIn Insights, Runner's Fashion/Attire, Runners Accessories, Runners' Training, Running21 Comments

1. For those who are fond of using those expensive running tights, please don’t get offended with this post. I really don’t care if such tights looks good on you or they treat your injury or they help you in your recovery or they make you run faster, I just want to voice out my opinion and observation.

2. Don’t get me wrong. I have a CW-X running tights which I bought last year in the US but up to this time, I have not used it even if I was recovering from an injury. I used to have running tights which carried the name of the famous triathlete, Scott Tinley, during the 80’s and the 90’s but I only used them when I was visiting or staying in the United States during winter time.

3.  The following articles or posts were copied from CW-X, 2XU and Skins websites explaining the advantages of using their running compression tights:

From the CW-X website:

Running: Extensive studies show that wearing CW-X tights results in 26% less energy expenditure than running in regular tights and 36% less energy than running in shorts. CW-X’s patented Support Web brings the hips, knees and ankles into proper alignment, reducing impact and load to the legs. The Support Web™ also provides a suspension system for the hamstrings and quadriceps, reducing workload in both the pull and push phase of the running motion. With more efficient strides, your muscles don’t have to work as hard over time and your legs will feel fresher.

Snow Sports: CW-X’s patented Support Web™ bands muscles and ligaments together to support and stabilize the knees, quadriceps and core. The result: increased power output in turns and decreased vibrations for greater edge control. The Support Web also provides targeted compression to key circulation areas to improve blood flow, keeping muscles warm and speeding up recovery, so that your 4pm run feels more like a 2pm run.

Yoga/Pilates: The middle of the body is vital for balance and stability, two things that are very important in yoga and pilates. The CW-X Support Web™ offers optimum support to the core and lower back while also stabilizing the hip flexors and gluteal muscles, so you can perform more strenuous poses with greater ease.

Recovery: After strenuous activity, CW-X tights can hasten recovery thanks to the anatomically designed Support Web™. By providing extra compression in key circulation areas, the Support Web increases circulation for reduced muscle fatigue and quicker recovery.

From the 2XU Website:

 

Building on 2XU’s market leading compression tight, 2XU’s elite tights are for the athlete who wants even more. Combining a new generation 70 denier fabric with our existing high power 50 denier fabric, 2XU elite compression tights offer superior compression to enable greater muscle stability and injury prevention. The new generation 70 denier fabric, with 15% more support and 25% more power than the 50 denier fabric, has been designed to support the calves and hamstring muscles – areas which are particularly prone to fatigue, injury and muscle soreness. From SKINS Website:
 Skins™ BioAcceleration Technology™ has been developed over years of scientific research. Ongoing testing of elite athletes have proven that Skins™ BioAcceleration Technology™ creates marked improvements in reducing the build-up of lactic acid immediately after periods of sustained exercise (2hrs and 15 mins up to 37% ), and allows for more rapid return to normal levels (up to 38% at 20 minutes). You experience less fatigue, minimise soreness and recover faster.Skins™ is body-moulded compression performance equipment manufactured from the finest Lycra and Meryl Microfibre, scientifically engineered to provide support and muscle alignment to the smart-fabric covered area of your body. Skins™ will definitely change the way that you train and play as well as speed your recovery. You will feel fresher after heavy bouts of exercise and delayed onset muscle soreness (DOMS) will be minimised.

4. I have yet to experience wearing one of these running compression tights during my running workouts and races. Moreso, I have yet to find out or read from the runner-bloggers about their “honest-to-goodness” review on the running tights they are using. But from the conversation and first-hand experience from my brother, General Samuel and nephew, Lemuel, they gave me a positive review of the CW-X Compression Tights. This could be the reason why they comfortably finished the Subic International Marathon and their first BDM 50K Test Run, their first ultra run distance, without any issues or injuries.

5. Maybe, I am with the “old-school” in running as I prefer to run with the “old-fashioned” running shorts in full marathon and ultra running distances. In the lesser distance races, I usually use those compression shorts like CW-X, NIKE, and Adidas.

6. The following are my insights about running compression tights:

a) These compression (full) tights are better if used in temperate/cooler countries. There are tights made for warmer countries like “ventilators” that releases warm temperature of the legs and at the same time provides ventilation for the air to enter through the tights or fabric. Running in tights is like running with “arm warmers”. Is it possible that runners are using tights because they don’t want their legs to be “sunburned”? On the other hand, I am still wondering why runners in a tropical country like us are using those “arm warmers” popularized by Moeben. Are they being used as “arm warmers” or protection from being “sunburned”? Since I perspire a lot, the running tights would make me perspire some more!

b) I find male runners in tights as “gayish”. Sorry, guys! If you can have those long legs and ballet/dancing prowess of Rudolf Nureyev, maybe, it would be nice to see you on such tights. However, if your legs are short, I think wearing running shorts would be better to look at.

Nureyev & Fonteyn In A Ballet Performance (Source: Wikipedia)

c) I’ve never seen top elite athletes and any “record-breaker” in marathon races using running tights. In short, champions in road races are not seen in running tights during their competitive races. I have yet to see Haile, Tergat, Wanjiru, Paula Radcliffe, Kara Goucher, Ryan Hall or Grete Waitz using running tights while they are crossing the Finish Line.

d) A compression tights is heavier than a running shorts. Comparing these two after they get wet from your perspiration and sprinkle of cold water to your head, the compressions tights becomes heavier than a wet running shorts. In running, the lighter you are, the faster your finish time is.

7. In the end, if you have the money to splurge and have the “guts” to wear these running compression tights, go ahead, get all the colors available in the market and proudly wear them during your workouts and competitive races. Wearing one is a “head-turner” and a “fashion statement”!

8. I hope to use my CW-X running tights for my “adventure run” to Baguio City in the near future to prove their advertisement. We will see.

More Pictures; Violations of Rules @ BDM 50K Test Run & Reminders

On By kingofpotsIn Insights, Jogging, Pictures, Running, Ultramarathon7 Comments

1. On D-Day, all the Support Vehicles will proceed at vicinity Km Post #7 to wait for their respective runners once they drop off at the Starting Area at Km Post #00.

2. All runners should maintain a single file along the route of the race. This rule was violated on the first 7 kilometers of the route.

3. Runners are not allowed to approach their support vehicle, except when they want to rest. Their support crew should be able to hand in their needs while they are on the left side of the road. Proper coordination between the runner and his/her support crew spells a lot of difference in an ultra race like the BDM.

4. It is no longer allowed to leave the route to eat and buy drinks in convenience stores and fastfood restaurants during the race. Advise your support crew to buy the needed food or items and let him/her give you along the way. Better yet, plan ahead for your hydration and food intake and have these items stocked in your support vehicle. However, in case of emergency, like going to the restroom, this will be an exemption.

5. The race on D-Day will start at exactly 12:00 Midnight of Saturday, March 6, 2010.

6. Each runner shall be responsible to provide its own first aid kit, headlight, flashlight, reflectorized vest, and extra batteries during the race. The use of reflectorized vest and flashlight/headlight is highly recommended on the first 5 hours of the race as it will be dark along the way.

7. Train your bowel movement for the early part of the race as most of the gasoline service stations and restaurants will still be closed. We don’t have the luxury to deploy portalets along the route. Better yet, take some immodium/diatab tablets before the start of the race.

8. We intend to have an Aid Station at Kilometer Post #50 where we will serve hot arroz caldo, hot noodle soup and boiled sweet potato/banana/eggs exclusively for the runners. The halfway mark will serve also as the only “drop bag” area along the route.

9. We don’t intend to impose any proper attire for the race. Runner can use his/her prefered apparel for the race. The Race Organizer will not be giving race shirt or singlet for the event. Make sure that the race bib will be displayed visible on the front of the runner’s shirt or shorts. Runner will not be penalized for running without a shirt, provided that his race bib is pinned on the front part of his shorts.

10. It is suggested that runner can use light-colored or white shirt during the race as these colors don’t absorb so much heat from the sun. Provide yourself also with lots of sponge which can be soaked to cold water and used as sprinkler of cold water to your head and body. Better yet, get a bottle sprayer which you can fill with cold water and have your support crew use it to spray you with water while you are running. This is not a joke, from time to time, spray or pour cold water on your core & groin areas, too!

11. For further advise and tips in order to finish the BDM 102, please refer to my previous posts on my experience about this race. Browse also the blogs of Bugobugo85, run2dmoon, runnerforchrist, and other runner-bloggers.

12. Remember, your main objective in this race is to be able to finish within the 18-hour cut-off time and enjoy the experience.

Good luck and Have Fun!!!

2nd BDM 50K Test Run: Insights, Pictures & Results

On By kingofpotsIn Insights, Jogging, Pictures, Races, Running, Ultramarathon18 Comments

BDM Km Post #00 to Km Post #50/6:00 AM 23 January 2010

1. At exactly 6:00 AM yesterday, a group of 70 runners and their support crew assembled at the BDM Shrine where Km Post #00 is located. It took me at least 30 minutes to brief the runners on the rules and regulations and the “critical” Km Posts to be aware of along the route so that they will not get lost.

2. I was overwhelmed by the number of runners as less than 30 runners signified in this blog to join the test run. Those who are registered to run on race day were given the priority for the prepared race bibs and the 50 race bibs that I prepared were not enough. Some runners who were not registered to run the BDM 102 were allowed to run during the “test run”.

3. After some pictorials and last instructions, the test run started at 6:35 AM. The 1st 7 kilometers of the course was very challenging to everybody because of the continous uphill zigzag route for about 4 kilometers and the strong winds on top of the mountain posed another challenge that forced the runners to run slower.

Combination of BDM Veterans, BDM "Newbies" & LSD Runners
The RD Announcing the Last Instructions
Veteran Gene Olvis Leading the Group Only To Get Lost at Km#32
1st Timer Oscar Sanez & Veteran Jonel aka FrontRunner Mag
This is a Violation During D-Day! Runners Should Be On Single File

4. Kilometer Posts #14, 23, and 32 are the “critical” points that every runner should remember. It is on these kilometer posts where every runner should turn right in order to trace the actual BDM route. I made sure to wait for the runners on these critical points along the route and guided them. Six (6) runners on the lead group did not notice the marked Km Post #32 and I was able to catch up with the 5 runners and directed them to go back to the crossing on the said Km Post.

Strong Winds Met The Runners at Kms 7 & 8

5. On race day, these “critical” points shall be manned with marshals and they will be marked with lighted orange cones. Another marshal shall be positioned at least 50-100 meters before these crossings to warn every runner to turn right on the road with a lighted orange cone.

Arman Fernando Edged Junrox Roque Before Km Post #50. Top 4 Runners are from "Team Hardcore"

6. As I said in my briefing before the test run, every runner’s finish time shall be recorded and posted as this will serve as their “guide or benchmark” on how they would be able to deal with the last half of the BDM 102 ultra race on 6-7 March.

2ND BDM 5OK TEST RUN
23-Jan-10
     
              NAME TIME
     
1 Arman Fernando 5:14:29
2 Junrox Roque 5:14:30
3 Jonel Mendoza 5:22:00
4 Gene Olvis 5:27:40
5 Chris Iblan 5:29:32
6 Wilnar Iglesia 5:29:32
7 Ralph Salvador 5:37:50
8 Mari Javier 5:59:40
9 Oscar Sañes 5:59:40
10 Jay Nacino 6:01:20
11 Totoy Santos 6:02:23
12 Ben Saludario 6:02:30
13 Vener Roldan 6:03:15
14 Isko Lapira 6:09:50
15 Tina Narvaez 6:10:42
16 Dennis Ravanzo 6:15:09
17 Jomar Galauran 6:20:00
18 Alvin Adriano 6:25:40
19 Albert Salazar 6:25:50
20 Wency Jael 6:28:44
21 Eric Bullena 6:33:00
22 Jerome Cartilier 6:41:03
23 Ed Yonzon 6:59:32
24 Richard Poquiz 7:07:25
25 Willie Suarez 7:12:25
26 Ramon Gillego 7:19:36
27 Francis Santiago 7:27:49
28 Francis Hortelano 7:27:49
29 Rod Apolinario 7:30:15
30 Glen Tañag 7:31:00
31 Joseph Soriano 7:36:36
32 Mylene Buenafe 7:37:44
33 Aya Isip 7:42:30
34 Raiza Tulan 7:42:30
35 Jay Cu Unjieng 7:42:30
36 Odessa Coral 7:42:30
37 Ric Cabusao 7:42:44
38 Ernesto Balolong 7:43:00
39 Gregorio Torres 7:56:20
40 Eugene Tariaga 7:56:40
41 Jag Irasga 7:57:09
42 Ray Jimenez 7:59:49
43 Jeff Avellanosa 8:00:47
44 Francis Esteban 8:02:08
45 Samuel Narcise 8:02:10
46 Abby Jocson 8:11:18
47 Mara Montaos 8:22:45
48 Benedict Meneses 8:31:23
49 Emiliano Burgos 8:31:23
50 George Dolores 8:44:40
51 Nicko Nolasco 8:44:40
52 Kim Oconel 8:48:32
53 Roel Anu 8:48:32
54 Lemuel Narcise 9:08:00

7. Out of the 70 runners, 54 finished the test run. I did not announce this before the start of the test run but I have planned this all along. All the Finishers will be awarded with their respective “Certificate of Achievement” for having the “guts and mental toughness” to “go beyond their limits”.

BDM 102 Veteran Jerome From France Finishing The Test Run
Kim Finally Finished Her 1st 50K Ultra
General Samuel, my brother, Finishing his 1st 50K Ultra, the Only Active General of the AFP who officially finished an Ultra Distance

Congratulations to all the Finishers! Good job! Keep on training for the Race Day!

Think INTEGRITY

On By kingofpotsIn Insights, Jogging, Races, Running, Ultramarathon6 Comments

1. Do not think or plan of cheating in my race because I will expose you and disqualify you in my future races.

2. Ultramarathoners or Ultrarunners are supposed to be veterans of road races and they should set a good example to the younger runners. Ultramarathoners are noble men and women.

3. The new Rules and Regulations of the BDM 102 are supposed to check or prevent runners from getting or thinking the idea to make “shortcuts” of the route or take advantage of riding in their support vehicles during the early part of the race under the cover of darkness. Beware, there will always be somebody who will see you! On D-Day, time stations and checkpoints to distribute “bands” will be deployed along the route.

4. BDM 102 is the only road race in the country that awards “quality-made” medal and individual trophy to every finisher. Be sure that you deserve to receive these awards and prouder to show them to your family, relatives and friends.

5. BDM 102 is the most expensive road race in the country in terms of registration fees and support expenses for each runner. This is the only road race that provides a “Get Together Party” among the participants a few days after the race. Although the party is free, runners are encouraged to bring additional food and drinks to make the party more enjoyable and memorable.

6. My “running-friends” and “friends” from the Armed Forces of the Philippines (AFP) are the cornestones of support/sponsorship in this ultrarunning event. We no longer beg or ask from our sports leaders, politicians, and corporate brands in order to support this particular road race. We will just wait for their contributions/support. This race will never be used in the name of Politics.

7. The “test run” is set for tomorrow morning. Assembly time is 6:00 AM at the BDM Shrine’s Km Post 00 in Mariveles, Bataan. The run will end at Km Post #50 in Abucay, Bataan. The “test run” starts at 6:30 AM. A simple briefing will be conducted prior to the start of the run.

8. The participants in the “test run” will observe the new rules and regulations for the 2nd BDM 102. I will allow those runners without support vehicle to join the “test run”. However, the use of support vehicle will be strictly implemented on D-Day.

9. Runners will see “red ribbons” tied on BDM Km Post markings where they will lead the runners to turn right on road crossings. Red paint spray will be used also on the asphalt/concrete road to show direction of the route.

10. Ambulance and additional drinking water will be available during the “test run”, courtesy of my brother Samie, to support all the runners.

11. When you think that you can not make it to the finish line, think positive. Always think of the integrity of the race.

Random Thoughts (While I am Resting)

On By kingofpotsIn Running1 Comment

1. The Head of a “sensitive” Enforcement Agency of the government contacted me and wanted me to be back to serve the government again! It will be a tough decision to choose between running and serving the people.

2. I wonder why the “Head” or “Director” had to look for my whereabouts and offered me a position and responsibility anywhere in Luzon.

3. The Press Secretary of the Executive Department, at the age of 51, died yesterday morning due to heart attack. I wonder if our leaders have any time to exercise while they are on their duty of serving the people. I heard he smokes, too!

4. My previous post was not a review but it was an advertisement for the Front Runner Magazine. So, if you bought a copy of the magazine because of my post, then my post was an advertisement.

5. My next post about the Front Runner Magazine will be entitled, Critique: Front Runner Magazine. This is the time I will criticize the “form and substance” of the said publication. Whatever I will write on this post will surely improve the magazine.

6. I’ve been monitoring the whereabouts of  Tomas Leonor aka Step Juan since the time he left Pagupud, Ilocos Norte last January 11. As of today, he is now in Candon, Ilocos Sur. If I am not mistaken, that is about 240-kilometer distance from the place he started walking.

7. Step Juan has a website but as of today it is down and not operating. Tomas Leonor can only be montitored through Twitter. Well, in his tweets, he says that he is here and there; that he is being joined by other walkers; and he has these more kilometers to go before he reaches his destination for the day. He seems to be enjoying his walk, the scenery, and the support of the people along the way.

8. I still wish that he should post, at least, a picture in every city or municipality that he passed in his website. I am not doubting the capability of Tomas Leonor aka Step Juan to be walking from where he started up to his finish line but a simple evidence (picture or video) to prove that he is really walking “on-real time” would be nice.

9. This brings me to my plan of having a multi-day stage run on my own at my own pace without supporting any charity group. If I need to raise funds through this run, the funds should go to support the training of my Elite Running Team. As they say, “Charity begins at Home”.

10. In the first place, a multi-day/stage run is very expensive. The planning & preparation need a thorough and detailed programming in terms of hydration, food intake, place to rest/sleep, the number of shoes needed, washing and drying of running apparel, and documentation. Aside from your needs as the runner, you have to prepare also for the needs of your support vehicle and support crew.  

11. But believe me, you will be surprised that there will be motorists or plain “watchers” and witnesses along the way who will be generous to provide you with the much-needed accommodation, food, cash, and words of encouragement.

12. I think it is “over-acting” if you say you do this feat to raise money and funds for a certain charity group. Whether it is education or health or social-related endeavor/problems, there are so many government entities, non-government organizations and clubs/foundations that advocate helping other people with such problems. Instead of running or walking, just “knock” on the doors of these offices!

13. If you are desperate in trying to raise funds for the charity of your choice, try asking from the politicians who are running for election this year.

14. In sports, have you heard of a Non-Government Organization (NGO) or Club/Foundation that alleviates the present condition of our sports? POC & the different Sports Federations? I hope they are helping on the improvement of our sports.

15. So if you have plans to accomplish a feat and raise some funds, it would be better if such funds will end up for the training of our athletes.

16. Better yet, is to just run, have fun and enjoy the scenery along the route!!!

17. Lastly, I have “reserve” slots for this year’s BDM 102 to ultra runners Cesar Guarin, Father Robert Reyes, Joy Rojas, and Matt Macabe. If you have contact with them, please relay the invitation and their registrations fees are waived.

Review: FRONT RUNNER Magazine

On By kingofpotsIn Insights, Jogging, Pictures, Running, Sports Program4 Comments

1. Having been a runner since the 70s, I used to buy old issues of the Runners World Magazine & Runner’s Magazine to gain information about the scientific approaches to endurance running and to know the marathon/running personalities in famous road races in the world. Although there was a “running boom” in the 70s & 80s, running-related articles were published in newspapers and sports magazines.

2. There had been weekly Sports News broadsheets and Sports Magazines then, but most of the pages were filled with basketball-related results and their teams & respective athletes and Golf Tournaments. Running-related news would fill the Sports Pages in broadsheets due to the MILO Marathon; Manila International Marathon; PAL-Manila International Marathon; Pasig River Heritage Marathon; Magnolia Half-Marathon and the lesser-distance races sponsored by corporate brands. In short, running news were limited about the road race and the winners being published in Sports Pages of broadsheets.

3. Since the 70s, the United States had published additional running magazines aside from the Runner’s World Magazine like Runner’s Magazine, Running Times Magazine, Marathon & Beyond Magazine, Trail Runner Magazine, and Trailrunning Magazine. Other countries would also publish their version of the Runner’s World Magazine. But nobody from the local scene had ventured in the publication of a running magazine.

4.  Now, for the first time, a new full-sized Runner’s Magazine is published locally in the country. The Front Runner Magazine is the “brainchild” of Constante “Jonel” Mendoza, Jr, popularly known as “Bugobugo 85” among the runner-bloggers. For a cheap price of One Hundred Twenty Pesos (P 120.00), anybody can gain a lot of information about running and fitness in a single magazine with pictorials, “no-non-sensense” and “direct to the point” articles and list of road races. It features places in the country conducive to running, training tips, nutrition, supplements, medical tips to prevent injuries, and elite athletes & race organizers in running as well as celebrities and VIPs in our society who adhere to running as their favorite sports.

5. The magazine is being published every two months and it was first released to the public in Cebu City, in time for the Cebu City Marathon last January 10, 2010. I hope that the released copies in the Visaya will filter down to the Mindanao area. The magazine is already available in Fully Booked Stores and at the Second Wind Running Stores in Metro Manila. Hopefully, this maiden issue of the magazine will filter down to the different provinces in the country and it will serve as a “jumping board” for the public to adhere to running as the “cheapest & most accessible” sports where anybody could excel or maintain an active lifestyle.

6. I am highly recommending this first and “only one of its kind” running magazine locally published “for runners by runners”. The 80-page “maiden” issue of the Front Runner Magazine is predicted to be a prized “collectors’ item” for runners.

Cover Story: "Vertek" Buenavista: ASEAN Games Marathon Gold Medalist

(Note: Picture courtesy of Bugobugo85’s Blog)

“Back To The Slope” #5 (4th Week)

On By kingofpotsIn Insights, Jogging, Pictures, Runners' Training, RunningLeave a comment

1. This is the 4th week of my training cycle and my injury is no longer bothering my running workouts.

2. I was able to run a total mileage of 61 kilometers for this week as shown on this daily workouts:

04 Jan—10K Run with “strides”. Average pace: 6:00 minutes per kilometer

05 Jan—-5.6K Run. I tried to do a controlled “interval/speed” run at the Oval Track. It was to test my legs and my injury. Average Pace per lap (400 meters): 4:45 minutes per kilometer. I did 5 X 400 meter runs with 1 minute rest after one lap. There was no pain with my injury.

06 Jan—-10K Tempo Run @ Oval Track with an average pace of 5:32 mpk.

07 Jan—-Trip To Cebu City

08 Jan—-9.12K Easy Run inside Camp Lapulapu & Asia Town IT Park in Cebu City. Average Pace: 6:34 mpk

09 Jan—-5K Active Recovery Run @ Camp Lapulapu, Cebu City

10 Jan—-21K/Cebu City Half-Marathon with an Official Time of 1:57:35 hours. Average pace: 5:34 mpk

3. The 4th Week of the Training Cycle is still a part of the Endurance/Base Building Phase. I have maintained a maximum mileage of 60-62 kilometers per week for the past 4 weeks and I intend to lessen my mileage for the 5th week in order to recover.

4. The Cebu City Half-Marathon was a “diagnostic test” to evaluate my performance level. Due to my good performance, it is time to progressively build-up my mileage for endurance and intend to go back to supplementary weight training at the Gym to strengthen my core and leg muscles.

BR With ADIDAS Techno Fit Compression Shorts

5. One of my readers asked me to make a review on the Adidas Techno Fit Compression Shorts. Well, this is what I have to write about this apparel.  The “shiny” strips on my buttocks, hamstrings, and at the end of my quads (near the knees) produce a “tight” feeling to my running muscles and I could feel a “squeeze” action whenever I lift my legs. The “squeeze” feeling reminds me to lift my knees some more, resulting to a longer stride. I am basically a “shuffler” (not lifting the knees) but when I wear this shorts, it forces me to lift my knees higher. Aside from this reason, it also prevents the upper leg muscles from injuries. The price is P 3,400+ and it is worth the price.

Last Day of Registration & Payment For 2010 BDM 102

On By kingofpotsIn Races, Running, Running For Cause, Ultramarathon7 Comments

Last Day of Registration and Payment of Fees will be on 22 January 2010, one week from today.

Runners have the following three (3) options on how to register and pay the registration fee:

1) Fill up the attached Registration Form from the Letter of Invitation sent to each of the qualified runners through e-mail and send the accomplished form back to bald.runner@yahoo.com. Deposit the registration fee of P 2,000 to ALLIED BANK with Account # 0251-07156-8 in the name of BALD RUNNER’S EVENTS and send a scanned copy of the deposit slip to our e-mail address.

2) You can fill-up the registration form and pay your registration fee at the vicinity of the START/FINISH LINE in this Sunday’s (January 17) PSE BULL RUN at The Fort. To be specific, we will be at the booth of the FRONT RUNNER MAGAZINE.

3) Visit our office at 115 2nd Floor, M.H. Del Pilar corner E. Angeles Streets, Barangay Santo Tomas, Pasig City with telephone number—497-6442.

Guidelines: 2nd BDM 50K “Test Run”

On By kingofpotsIn Insights, Jogging, Pictures, Runners' Training, Running, Ultramarathon38 Comments

Runners who are intending to run and participate in the 2nd BDM 102 on March 6-7 are highly encouraged to join the 2nd BDM 50K “test run”. For those who can not make it in this “test run” on 23 January 2010 (Saturday), it is their personal responsibility to conduct a “walk-through” or “test run” on their own before race day.

One of the glaring lessons learned during the conduct of the 1st BDM 102 was for the runners to know the exact route of the race especially on the first 50 kilometers of the race where everybody was running under darkness. Some of the leading runners were not able to accurately went through some roads that led to the other kilometer post markings of the Bataan Death March’s original route. And some did not mind going inside the towns of Limay and Orion and instead ran along the Roman National Highway, shaving off considerable distance from the race.

In order to be fair to everybody and accurately run through the exact route of the BDM, the “test run” will be conducted from Km #0 in Mariveles, Bataan up to Km #50 in Abucay, Bataan on January 23, 2010. The assembly time will be at 6:00 AM at the Bataan Death March Shrine in Mariveles, Bataan. The test run will immediately start at 6:30 AM.

It is in this “test run” that the new rules and regulations will be tested and applied and it is a must for the participants to bring their respective support vehicle and for them to run on the left side of the road, facing the incoming traffic. There will be no pacers and runners shall run on a single file on the edge of the road. If runners would be able to bring their support crew, it would be better.
Runners in this “test run” are not allowed to display banners and tarpaulins of their respective corporate sponsors. However, I will allow the runners to display the banners or tarpaulins of their respective running clubs or groups. The running groups with names of products are strictly not allowed.

Due to the unavailability of ambulance or medical personnel to assist in this run, the runners are advised to bring appropriate FIRST AID KITS in case of any injuries or emergencies during the run.
 
Km Post #7 & Vicinity
After the start of the run, the drivers of support vehicles are advised to immediately proceed to the vicinity of Kilometer Post #7 where there is an ample space where the vehicles would park and wait for their runners. Support vehicles will be advised NOT to “leapfrog” from Kilometer Post #1 to Kilometer Post #7 because of the lack of road shoulders most especially from Km Post #3 to Km Post #7. With this situation, the runners are also advised to bring their hydration belt with them on the first 7 kilometers of the route.
Km Post #14. Turn Right Towards Brgy Mountain View, Cabcaben
The first critical intersection or Y-road is at Kilometer Post #14 that goes inside Barangay Mountain View, Balantasan, Cabcaben, Bataan. All the runners should turn right on this road and be able to reach Km Post #16 as runners would go back to the main highway.
Km Post # 31. Road from Poblacion Limay, Bataan

 

The second intersection is at Kilometer Post #23 where the runners must turn right towards the Limay’s National Power Corporation and Limay’s Poblacion. Runners must be able to run again along the main highway after reaching Kilometer Post #31.

The third and last critical intersection is at Kilometer Post #32 where all the runners must turn right again towards the Municipality of Pilar. On this road, the runners would be able to reach Balanga and Abucay. The Finish Area is at the vicinity of Kilometer Post #50 near the Abucay Public Market.

All these critical instersections will be properly marked with yellow-colored ribbons.

Runners are also advised to be careful and completely stop and observe the incoming traffic on both sides of the road/highway before crossing the highway and towards these intersections along the route.

After running through this part of the route (Km #0 to Km #50), the runners would be able to memorize and be confident to run through these intersections even during darkness which will be the actual situation during the race.

From Km Post #50, while they are on their way back to Manila, they could travel along the rest of the route up to the Finish Line at Km Post #102 in San Fernando, Pampanga. The route inside the Poblacion of Guagua, Pampanga is recommended to be seen by the runners. ( A Pit Stop to taste Razon’s Halo-Halo in Guagua would be a nice treat to the runners’ tired leg muscles!!!)
The local runners who will join their first BDM 102 race are highly encouraged to join this “test run”, moreso, to those who will be running their first ultra distance.
A Race Bib will be issued to each runner before the start of the “test run” and it should be displayed visibly infront of their shirt or shorts. Although this is not a formal race, every runner will have a registered finish time for the “test run”.
See you at Km Post #0 on the early morning of January 23. Good luck to everybody.
(Note: Please leave a comment if you intend to join the “test run” so that we can prepare the number of Race Bibs)