Month: October 2010

BDM 102 Lecture #1: History & Honesty

On By kingofpotsIn Insights, Jogging, Races, Runners' Training, Running, Running For Cause, UltramarathonLeave a comment

Bataan Death March Logo

The 1st Lecture for the 2011 BDM 102 was conducted last October 1, 2010 in one of the Function Rooms of the Philippine Army’s Officers’ Clubhouse. It started on time at 6:00 PM in the presence of 15 runner-participants & applicants.

I personally conducted the lecture with the topics, History & Honesty. The following is the summary of the lecture:

History

Based from my readings in history books and personal accounts of survivors of the Bataan Death March of 1942, I discussed to the attendants about the history of the event that happened from April 9-24, 1942 which resulted to the killing and death of an estimated 20,000 POWs during the March and ultimately, during the POWs stay in their Concentration Camp at Camp O’Donnell, Tarlac. These POWs during the March was a combination of Filipinos, Americans, Chinese-Filipinos, and civilians. Literally, these POWs were made to “march” for a distance of 102 kilometers from Mariveles, Bataan to San Fernando, Pampanga; transported by train from San Fernando, Pampanga to Capas, Tarlac; alighted from the Railway Station; and then marched/walked for another 11 kilometers from Capas Poblacion to Camp O’Donnell.

This unfortunate event during the World War II was considered as the most barbaric act in violation of the treatment of POWs as provided by Geneva Act. The people responsible for this dastardly acts during the Bataan Death March were tried by Military Tribunal/Court after the war and they were executed to their death. However, this event in history will be always remembered and commemorated.

The history of the BDM 102K Ultramarathon Event was also discussed with the emphasis that the commemoration of this important event should be done in the very place where the event happened. Some countries had been using BDM as the title of their running events but they are done in their respective countries. It is for this reason that we should continue commemorating this event in the most practical way which is through running an ultramarathon event. It was initially was a dream but through persistence and patience, this event became a reality with the support of runners who believe that it is worth doing in memory of our dead heroes and living survivors of the infamous Bataan Death March.

Honesty

For the past editions of the BDM 102, I always emphasized the “honor system” in a running event. I told to my audience about my personal observations on the actuations of some of the runners and the reports I received from my marshals and staff with regards to honesty in running this event. My past journals/posts about the 1st BDM 102 would explain more about such incidents of breach of honesty during the event.

The 102K distance is daunting and running under the heat of the sun is very challenging. Such distance and challenge would tempt every runner to be honest or not, just to be able to finish the race within the prescribed cut-off time of 18 hours. Finishing an ultramarathon distance is a “mind game” and each of the runner must be able to prepare and train physically and mentally.

We made some adjustments on our protocol in order to monitor our runners along the route but these are not enough to make sure that runners with bad intentions would be detected by our staff/marshals. It is in this view that our outfit would be able to encourage and prepare all interested runners to run along the actual route through “test runs” before the scheduled race day. 

After a brief open forum, the lecture was terminated after one hour.

The next BDM 102 Lecture will be held on October 22, 2010 at the same time and place. One of the top runners in this year’s BDM 102 will be invited as the resource speaker and another resource speaker will be discussing on her experience and “tips” as a Support Crew to her runner-husband.

To all BDM 102 runners, train well and keep strong!

Intensity

On By kingofpotsIn Books, Insights, Jogging, Marathon Race, Runners' Training, Running1 Comment

Few days after the 1st CAMSUR Marathon, I had a conversation with one of the Finishers who finished the race in sub-four hours. The runner had been running his past Marathon Races in 3:35 to 3:50 hours but he would like to be consistent and cross the barrier of less than 3:30 hours. He simply meant that it is hard to master and predict your finish time in a Marathon Race if you are training and running the race here in the country. That’s true!

At the back of the mind of this runner, I could only analyze that he wants to set a record in his PR best time in his Marathon Race. Through my experience in running and being exposed to races here and abroad, I told him that the prevailing weather/climate in the country is the number one factor that prevents us from coming up with our PR best time. It is best to train hard here in the country and then choose/plan for a race in one of the temperate countries like China, Japan, South Korea, Taiwan, Australia, New Zealand, or to the United States. Running a race in a perfect and cool temperature makes wonder to the racing/running body. Aside from a better quality of air and running environment, I never had any problems with muscle cramps on my legs and problems on hydration.

 The second most important factor is the intensity of one’s training. If you want a detailed explanation of this factor, you have to refer to the book, “Jack Daniels’ Running Formula” where you will encounter Vo2Max, VDot, and the different range of average pace depending on the intensity of your workout. Your average pace is categorized into the following types of workout intensity—EASY, Threshold, Marathon, Race, and Interval Paces. Based on your predicted time to finish a certain distance, you have to follow each recommended pace depending on the intensity of your running workout. In my case, I have to maintain an average pace of 5:45 minutes per kilometer in my EASY runs to be able to finish my predicted time of 3:45 hours in a Marathon Race. You can just imagine how I need to be consistent with my training if you will know my average paces in my Threshold, Marathon, Race, and Interval workouts. The bottom line is that, I want you to get hold of the book by Jack Daniels and learn the details from it. Remember that the “devil” is always at the details.

The last thing that I could recommend to people who would want to establish their best PR time is to be able to value the word, RECOVERY. In between these workouts with intensity, you must be able to find time to have your body recover from the stress of such workouts. You must have to follow a standard weekly schedule for your running workouts. In the many journals, books and reading materials, I found out that the best competitive runners follow a 7-day a week schedule that is generally presented like this:

Monday—Easy and Recovery Run

Tuesday—Speed Training/Intervals

Wednesday—Moderate to Easy Run

Thursday—Moderate to Easy Run

Friday—Speed Training/Tempo/Intervals

Saturday—Easy to Moderate Run (minimum of 1 ½ hours)

Sunday—Long Steady Long Run (minimum of 2 ½ hours Easy Run)

You could see in this basic weekly schedule that the body would be able to recover after your Speed Training days and after your weekend/Sunday LSD runs. You could also lessen the intensity of your weekly average runs after 3 weeks, making at least one week as recovery week within a month’s of training schedule.

T-Shirt & Singlet

On By kingofpotsIn Insights, Jogging, Running10 Comments

Whenever I joined road races in the past, the only thing that I treasured most as an evidence that I finished the race is the Finisher’s T-Shirt. Nowadays, you seldom see road races that provide Finisher’s T-Shirt. What you see are the singlets being given once you register in a race. Before, even if you run a distance of 5K and above, you earn the right to wear a Finisher’s T-Shirt to show that you finished running such distance.

Whoever introduced the marketing ploy to attract runners in a particular race due to the availability of a FREE singlet had been successful in his objective to gather and attract more runners to his road race. I could not think of any road race before in the country (in the 80s & 90s) that offered FREE singlets as part of the road race’s registration fee. Nowadays, I always smile whenever I see and hear “newbie” runners asking if there is a singlet given as part of the registration fee of a certain race. It amazed me to see a lot of runners registering to a particular road race that is sponsored by a popular sports brand due to the quality and color of its free singlet. Adidas had maintained such reputation for the past 2 years and its singlet became the primary factor why runners would register to its “King of the Road” Race. However, do you wonder how many times have you worn such singlet in your workouts and in your competition races?

In my road races in the United States, the Finisher’s T-Shirt is the “individual trophy” given to each runner who finishes the race. I still have some of the Finisher’s Shirts I’ve collected when I participated in 5K up to Marathon Races and I treasure them even if the old ones were made of cotton. What is good when you have these Finisher’s T-Shirts is that you can wear them in casual meetings with friends, wear them while at the park or at the mall, or wear them after you running workouts and road races after changing to your wet/damp running attire, or simply wear them when sleeping or relaxing at home, or simply wearing them in a walking or easy run on the vicinity of your place or within your community. These Finisher’s T-Shirts are fashion statement of what you are and how far you have gone through with your running experiences and adventures. I doubt if you can wear your singlets in your casual meetings with your friends in restaurants/coffee shops or when you decide to go to the mall. You might be violating the prescribed dress code in a certain place if you are wearing a race singlet. I think it is inappropriate and improper to be wearing singlets at places like Powerplant or Ayala Center or Greenbelt or Shangrila Malls.    

What is the difference between a Finisher’s T-Shirt and a Singlet? A singlet is akin to an underwear/sando or sleeveless shirt which is given to you as you register in a road race. The singlet forms part of your race packet. A singlet signifies that you registered for the scheduled race but it does not tell to others that you used the said singlet in completing the race. It does not even proved that you really finished the race. While the Finisher’s T-Shirt simply explains that it belongs to you alone and you have finished the road race. Only finishers of the race are the recipients of such item, thus, it is called a Finisher’s T-Shirt. These shirts are not for sale after the race, they are simply earned honestly by only one way—starting the race at the starting line and crossing the finish line through your own effort!

1st Mt Pinatubo 50K Trail Challenge: Rules; Regulations & Reminders

On By kingofpotsIn Insights, Jogging, Races, Running, Sports Program, Trail Running, Ultramarathon7 Comments

Mt Pinatubo 50K Trail Challenge

October 9, 2010

Rules and Regulations

  1. The race starts at 5:00 AM of October 9, 2010 (Saturday) at the vicinity of the Barangay Hall of Sta. Juliana, Capas, Tarlac.
  2. This race is a solo run and the distance is 50 kilometers. The distance from the Starting Line to the Mt Pinatubo Crater Lake (turn-around) is 25 kilometers. From the turn-around point, the runner has to go back to the Starting Line which will serve also as the Finish Line. Pacers are not allowed.
  3. The cut-off time for the race is ten (10) hours. Runners must be able to reach the turn-around point in 4:30 hours. Runners who will reach the turn-around point in more than 4:30 hours will be advised to ride on the available 4X4 vehicle in going back to the Starting Line. Such runners will be declared as DNF. However, they will receive a special certificate for finishing 25 kilometers.
  4. Each runner must be able to have their respective hydration system/belt. The runner’s hydration system must be able to carry liquid/water needed to cover a distance of at least 7-8 kilometers. There will be Aid Station at Km#7; Km#14; and Km#21 and these same Aid Stations will serve at Km# 29; Km#36; and Km#43 (on the way back). These Aid Stations will be 4X4 vehicles manned by Race Marshals.
  5. The Aid Stations will have water, sports drinks, cola drinks and limited food supply. The foods served will be chocolate bites, salted biscuits, boiled eggs, boiled banana & sweet potatoes.
  6. Runners are encouraged to prepare their own “drop bags” which will be carried/transported by the 4X4 Vehicle-Aid Stations. Drop Bags should be properly marked with the runner’s name, race number, and Aid Station Number/Km Point where it will be available.
  7. Runner has the option to provide his/her own support vehicle from the 4X4 vehicles for rent available through the Barangay Officials at the Barangay Hall of Sta Juliana. The rent/cost of one vehicle is P 2,500.00. The fee for a guide is P 500.00 (optional). However, such individual support vehicle should not “shadow” the runner. It is advisable that support vehicles must “leap-frog” from the runner.
  8. The exact turn-around point is at the edge of the Crater Lake. Each runner must be able to register to the marshal-recorder upon his/her arrival.
  9. Runners are advised not to ride on their respective support vehicle even for a short distance or while crossing the river. Riding on the vehicle is tantamount to “cheating” during the race.
  10. Since most of the route towards the Mt Pinatubo has no established or designated trail or path due to changing landscape as a result water & earth movements, the runner can improvise or have his/her own personal choice in establishing his/her direction towards the crater.
  11. It is advisable to run with somebody or with a group with the same pace. If not, each runner must be able to have a sight on the runner in front and runner at his back.
  12. This is a trail run which is considered as a RACE. However, it is advisable to help each other on matters of emergency and occurrence of accidents along the route. Any casualty or runner who needs medical attention should be brought to the nearest Aid Station.
  13. Each runner must carry with them basic First Aid Kit. This is a MUST and it is a ground for Disqualification if a runner is without this basic requirement. The First Aid Kit should consist enough cotton, sanitary gauze, medical adhesive tape, betadyne/iodine, and anti-biotic ointment.
  14. Runners must be extra careful in stepping those big rocks along the route. Most of the rocks are slippery and some are not stable. It is safer to walk rather than run on these rocks. Always think safety when you encounter rocks along the way.
  15. There will be a lot of river crossing. Find time to be deliberate in crossing such flowing rivers, most especially where there are a lot of rocks. There are some places where the current of the river are strong, take time in establishing a firm and balance footing as you cross such rivers.
  16. Basically, you will have damp/wet running shoes throughout the run. It is advisable for each runner to apply petroleum jelly to their feet before the run to prevent blisters.
  17. Walking sticks are allowed on this run.
  18. At the Crater Lake, if you are not a swimmer, please do not attempt to swim at the lake. We don’t have any Lifeguards for this race.
  19. If in case there will be typhoon or continuous raining on race day, the event will be cancelled and it will be postponed to a later date when weather is favorable for the safety of the participants.
  20. Top 3 Men and Ladies will receive trophies. Every Finisher will receive Individual Trophy/Memento; Finisher’s T-Shirt; and a Certificate of Achievement. This trail run is included in the Ranking of PAU Runners for the year.
  21. Parking Areas will be available on one side of the Road at Barangay Sta Juliana and at the area near the banks of the river (500 meters from the Barangay Hall). Barangay Tanods will serve as the security/”look-out” to your parked vehicles. Be prepared to pay P 50.00 as Parking Fee for each vehicle to the Barangay Tanods.
  22. The RD and Race Marshals will be conducting random checks on each runner’s hydration system and the mandatory First Aid Kit along the route. It is mandatory for each runner to show their First Aid Kit as he/she checks-in at the Starting Area.
  23. Lastly, please maintain the Integrity of this Race. (Do I have to tell and remind you about this every time we have a PAU race?)

Good luck and Have FUN!!!!