| Rank | Name | Time |
| 1 | Wilnar Iglesia (CR) | 17:35:48 |
| 2 | Jonnifer Lacanlale | 20:52:18 |
| 3 | Gene Olvis | 20:54:08 |
| 4 | Say Huat Tan | 21:07:42 |
| 5 | Wee Tech Hian | 21:44:06 |
| 6 | Graciano Santos | 22:07:30 |
| 7 | Seah Hong Soon | 22:30:11 |
| 8 | Armand Fernando | 22:30:16 |
| 9 | Francisco Lapira | 23:21:10 |
| 10 | Gilbert Gray | 23:21:25 |
| 11 | Ariel Cortez | 24:49:39 |
| 12 | Jael Wenceslao | 25:49:33 |
| 13 | Paulina Tanoto (F) | 25:56:37 |
| 14 | Carlo Bacalla | 26:08:30 |
| 15 | Gregorio Ocampo | 26:11:59 |
| 16 | Albert Salazar | 26:42:14 |
| 17 | Don Ubaldo | 27:28:10 |
| 18 | Rodel Cuaton | 27:41:42 |
| 19 | Julius Giron | 27:43:30 |
| 20 | Rico Cabusao | 27:44:20 |
| 21 | Mel Severino | 27:53:20 |
| 22 | Ed Yonzon | 28:08:10 |
| 23 | Junrox Roque | 28:12:50 |
| 24 | Jose Ma. Galauran | 28:15:15 |
| 25 | Red Samar | 28:26:50 |
| 26 | Aniceto Grimaldo | 28:36:38 |
| 27 | George Dolores | 28:44:54 |
| 28 | Ralph Salvador | 28:45:22 |
| 29 | Kelly Lim (F) | 28:54:38 |
| 30 | Chito Carreon | 28:58:18 |
| 31 | Samuel Narcise | 29:18:20 |
| 32 | Arturo Virata | 29:29:15 |
| 33 | Luis Arcangel | 29:30:18 |
| 34 | Ronaldo Sulapas | 29:40:20 |
Month: February 2011
Final Briefing For BDM 102 & 160
To those who will be participating in the BDM 160 and 102, please check this out. This will serve as your last briefing before the start of the race. We will have a simple ceremony at the Starting Area without any “frills and distractions”. The earlier we start the race, the better for everybody!
rules-regulations-bdm-102-presentation
Good luck to everybody!
Weekly Summary (Feb 14-20, 2011)
February 14, 2011: REST DAY. No runs. Did a brief & light strengthening exercises and leg stretching.
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February 15, 2011 (AM): Philippine Army Grandstand 1-Km Loop & PRT Room, PA Gymnasium
Time of Start: 8:00 AM
Weather: Sunny but Slightly Cold
Distance: 6 loops + 200 meters = 6.2 kilometers
Time: 40:00 minutes (Hand-held Stopwatch)
Average Pace: 6:27 minutes per kilometer
Shoes: TNF Single-Track
Comments: Very slow jog on the first loop thinking for a short warm-up before going to the PA Gymnasium for Strengthening Exercises/Workout. It ended with a 6-loop run. I’ve changed to dry upper clothes and went to the PRT Room inside the PA Gym. Did a lot of leg lifts with light weights and upper body workouts with lighter weights. This is my first time to do strengthening exercises for the year.
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February 15, 2011 (PM): Camp Aguinaldo 7K-Loop
Time of Start: 5:30 PM
Weather: Cooler and the Sun was about to Set
Distance: 2 loops = 14K
Time: 1:27:12 hours (Hand-held Stopwatch)
Average Pace: 6:13 minutes per kilometer
Shoes: Adidas Adizero Mana
Comments: I was able to log in a total of 20 kilometers for the day and I felt great. My run in the afternoon was faster on the second loop due to a runner whom I was trying to catch up but the darkness on the roads of the camp prevented me to stay closer to him. However, he stopped with 2.5 kilometers remaining for the 2nd loop as he reached his quarters. I drank lots of cold water and Gatorade for my runs in the morning and in the late afternoon. I did not eat any solid foods during the runs.
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February 16, 2011: REST DAY
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February 17, 2011 (AM): Camp Aguinaldo 7K-Loop & Parade Ground Loop
Time of Start: 8:30 AM
Weather: Hot & sunny
Distance: 2 X 7K-loop + 2 X 650-meter loop = 15.3 kilometers
Time: 1:47:15 hours
Average Pace: 6:41 minutes per kilometer
Shoes: TNF Arnuva 50 BOA
Comments: It was scheduled to be a “heat training” and easy slow run after a day rest. Started with the 1st loop on the counter clockwise (usual) direction and added one loop at the Parade Ground-loop and then went to my 2nd loop on the clockwise direction. It was more challenging to run on the 2nd loop because of the heat of the sun and the terrain seems to be a harder one due to the fact that it was my first time to run on a clockwise direction. On the last 3.5K, I was accompanied by another “first-time” BDM 102 runner who is a retired Master Sgt with the age of 54 years old. He is strong and did not drink any water while running for 2 loops (14K). It was more comfortable with my calf muscles when I used the Adidas Soccer Socks, my inexpensive version of a compression socks/calf sleeves, rather than using the more expensive compression socks available in running specialty stores. The Soccer Socks is only less than Five Hundred Pesos! I started using my hand-held water bottle for the duration of the whole workout. I was able to consume one liter of water and one glass of Coke after my workout.
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February 18, 2011 (AM): Remy Field Oval Track, Subic Freeport
Time of Start: 8:15 AM
Weather: Sunny & Very Hot
Distance: 21 laps = 8.4 kilometers
Time: 52:45 minutes
Average Pace: 6:17 minutes per kilometer
Shoes: Adidas Adizero Rocket
Comments: It was hot. I stayed at the outer lane of the oval track as there was an activity for an school’s athletics. I started at a very slow pace covering one mile in 11:20 minutes but started to increase my pace until I was running at 2:20 minutes per lap. It was my 2nd time to use my Adidas Adizero Rocket which I think the most “minimalist” running shoes for the shoe brand. I felt I was running on barefoot. I finally increased my pace on the last 4 laps for my mile run for the day. I finished in 9:00 minutes for the mile.
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February 19, 2011 (AM): Subic Freeport Roads & Argonaut Highway
Time of Start: 8:20 AM
Weather: Sunny & Hot but there is a Wind coming from the South
Distance: 23.5 Kilometers
Time: 2:46:30 hours
Average Pace: 7:04 minutes per kilometer
Shoes: ASICS Gel-LyteRacer
Comments: It was another hot & sunny day inside the former naval base. Instead of running along the Oval Track, I started my run on the flat streets/roads of the base where hotels and restaurants are lined up on the seashore. It took me at least one hour to run around the shaded sidewalks and roads of this place. I was using my hand-held hydration bottle on my left hand which I am using in my long runs just to be able to train with it and be natural in using it. After refilling it with cold water from my ice chest in my parked vehicle, I continued my run along Rizal Road going to the Binictican Area until I reached the Argonaut Highway. I watched the on-going Bike Race while resting before taking my turn-around back to the Remy Field. I have to buy one bottle of PoweAde in one of the convenience stores along the way. It was already 12:15 noon when I finally reached back at Remy Field where I parked my vehicle.
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February 20, 2011 (AM): Remy Field Oval Track, Subic Freeport
Time of Start: 9:12 AM
Weather: Sunny & Very Hot with Slight Winds coming from the South
Distance: 60 laps at Lane #1 = 24 kilometers (1st 26 laps on counter clockwise; 2nd 26 laps on clockwise; and the remaining 8 laps were on counter clockwise)
Time: 2:27:23 hours
Average Pace: 6:09 minutes per kilometer
Shoes: ASICS Gel-LyteRacer
Comments: Of course, I was the only one running at the said time. But there was a Football Team playing on the side of the oval track. It is annoying that players and their ball usually pass in front of me whenever I reached the portion where they are playing. It seems I was a “magnet” to their ball. For the 60 laps that I ran through along the oval, at least, 20 times that their players just sit at Lane #1, walked across my path when I am near their area and their ball just cross my path for so many times. I had to talk to their Coach in a polite manner about my observation after I finished 52 laps. He apologized about the actuations of his players. Going back to my run, I feel I am becoming stronger and have easily adapted to the heat for my 2nd “back-to-back” long run. Don’t be surprised if you see me with a darker complexion. I had my 5-8 minutes “pit stops” every time I finished 25 laps. Obviously, my average pace is faster as compared with my long run on the road because of the flat terrain of the oval track. I am happy with the result of my LSD long run at the track as my feet and legs were not exposed to a harder surface this time.
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Total Distance For the Week: 91.4 Kilometers or 57.12 Miles
Total Time: 10 Hours & 1 Minute & 12 Seconds
Total Average Pace: 6:35 Minutes Per Kilometer
Total Elevation: Undetermined
Comment: I have increased my total mileage but I decreased the total time which means that I am getting stronger and faster on my 2nd week of training. I hope I can sustain the momentum.
CLP & Briefing For BDM 102 & 160
7:00 PM February 22, 2011 @ AFP Officers’ Clubhouse, Camp General Emilio Aguinaldo
Registered runners for the BDM 102 & 160 are encouraged to attend the Briefing & Carbo Loading Party (CLP) at 7:00 PM on February 22, 2011 at the AFP Officers’ Clubhouse in Camp General Emilio Aguinaldo, Quezon City. Registered runners are FREE for the food to be served. Additional guests have to pay P 150.00 (each person) if they intend to join the CLP.
A Briefing will be presented as a reminder to the Rules and Regulations of the Races. Other details of the races will also be presented.
Race packets and Support Vehicle Tarpaulin will be distributed to the runners who will attend. For those who could not attend this event, they will receive their race packets & tarps on Race Day before Start Time.
For those who have reserved slots, this event will be your last chance to pay your registration fees. And for those who have not yet submitted their medical clearance/doctor’s certificate, please submit them to our staff during the Briefing.
See you tomorrow evening!
ASICS Gel-LyteRacer
ASICS Gel-LyteRacer
It is too bad that what is available in our Sports Stores, Running Stores and even ASICS Store for models on ASICS running shoes are those which have thick soles and heels. These ASICS shoes are in the category of stability and cushioning shoes which are too heavy for training and for racing.
I am not a runner-blogger who is being sponsored by ASICS to review and/or use their products. I simply love and feel comfortable using ASICS and I buy every pair of ASICS shoes that I use. Since I started running in the early 80s, ASICS had been Number #1 for me. This is what I call LOYALTY.
During my trip to Taipeh, Taiwan, I was not able to look for a specific ASICS Store but it was inside the SOGO Department Store where I was able to discover the latest products of ASICS direct and made from Japan. The SOGO Department Store is like our Rustan’s Department Store except that the lady attendants are lined up in front of the store’s gate/main door to greet you and simultaneously bow their heads as you enter the SOGO Department Store. These ladies are well-groomed with their uniform & fashionable hat! I bought my ASICS Gel-LyteRacer on the 10th Floor of the said Department Store located in one of the financial districts in Taipeh.
The first time that I used this model was during the 2011 Condura Skyway Marathon without any break-ins. Since I did not train for this Marathon Race, I thought of using the shoes for a long run as its break-in. The shoes provided me with a comfortable pace and without any problems on my feet and legs. I finished the race with a slow time but I did not have any injuries whatsoever. The LyteRacer is considered as a Racing Shoes with Stabilizers on the Heel and Forefoot areas. The shoes are light but a little heavier than my ASICS Gel-HyperSpeed 3. It is fully-cushioned considering that the shoes are racing shoes. It is highly recommended for neutral runners.
I will not mention those technical data about the name of the materials being used for this shoes but the bottom line is that ASICS has the highest quality in terms of comfort and durability of its products. The price in Taiwan Dollar when converted to Peso is very cheap as it sums up to less than Five Thousand Pesos only!
As of now, I have just breached 100 kilometers as the total distance of usage for these shoes. This is now my preferred shoes whenever I have my LSD workouts.
(Note: This particular model is not available in the USA and in the local market)
Once A Runner: A Novel
“Once A Runner” by John L. Parker, Jr.
The author has written for Outside, Runner’s World, and numerous other publications. He was the Southeastern Conference Mile Champion three times, and the United States Track and Field Federation National Champion in the Steeplechase, and was teammate of Olympians Frank Shorter, Jack Bacheler, and Jeff Galloway on several championship cross-country teams. He is a journalist, practicing lawyer, and had been the Editorial Director of Running Times Magazine. (Note: The author should be as old as Jeff Galloway!)
This book was first published in 1978, at least one year after the “Complete Book On Running” by Jim Fixx was published, and it was written as a novel about a mile-runner, Quenton Cassidy while he was studying to earn a College Degree with a time setting in the mid-70s. It was mentioned that the author had sold copies of this book on the back compartment of his car every time he attended road races during weekends and copies of this novel had been circulating from one runner’s hand to another.
Looking at the profile and background of the author, this novel could be easily analyzed as the author’s personal account of his life as a college student and a passionate runner who would like to cross the barrier of sub-4-minute mile during those times.
Elite runners, ultra trail runners, and runner-authors/writers have considered this book as the best book ever written about running. I’ve read this book’s title being mentioned by most of the runner-authors who considered this novel as the best story being written about a runner. They say it’s a “classic”. Others would say that you are not a full-blooded runner if you don’t have a copy or have read this book. It is also being mentioned as part of the Runner’s Etiquette/Rules for a runner to have read this book if he is really a true runner. It is for this reason why I had to buy this book when I had a chance to see one at the Zombie Runner Store in Stanford, California.
I was not frustrated when I found out that the book speaks for itself. It is really the best book for a runner and every runner should be able to read it.
I’ve repeatedly read this novel for three times already. This is always my companion whenever I travel from Manila to other parts of the country when I board the local flights.
Result: 52K BDM Test Run (Km 50-102)
7:00 AM February 12, 2011/From BDM Km Post #50 to BDM Km Post #102
There were 77 runners who started the Test Run from Abucay, Bataan but only 60 runners crossed the Finish Line in San Fernando, Pampanga.
Before the briefing of the run, we had a picture pose taken at the BDM Km Post #50. This run is again dedicated to the memory of our friend and BDM 102 “warrior”, Jay L Cu-Unjieng.
| NAME | TIME | |
| 1 | Benedict Balaba | 5:19:55 |
| 2 | Moses Moreno | 5:22:18 |
| 3 | Mac Milan | 5:34:38 |
| 4 | Gene Olvis | 5:47:56 |
| 5 | Nolan Llanora | 5:48:40 |
| 6 | Bobby Go | 5:53:10 |
| 7 | Oliver Templo | 6:00:45 |
| 8 | Camilla Brooks (F) | 6:05:10 |
| 9 | Alfred Delos Reyes | 6:05:11 |
| 10 | Roberto Delos Santos | 6:06:06 |
| 11 | Bong Patrimonio | 6:09:03 |
| 12 | Bob Patrimonio | 6:09:03 |
| 13 | Rayman Delos Angeles | 6:09:03 |
| 14 | Romy Doctolero | 6:10:25 |
| 15 | Tin Ferrera (F) | 6:12:14 |
| 16 | Carlito Buenaventura | 6:21:25 |
| 17 | Jerry Adriano | 6:22:20 |
| 18 | Goerge Dolores | 6:23:57 |
| 19 | Bob Castilla | 6:29:06 |
| 20 | Mark Rodica | 6:35:25 |
| 21 | Christian Oting | 6:35:25 |
| 22 | Simon Miranda | 6:35:58 |
| 23 | Mark Hernandez | 6:38:50 |
| 24 | Fernando Cunanan | 6:40:27 |
| 25 | Francis Velasquez | 6:42:30 |
| 26 | Lito Lopez | 6:42:30 |
| 27 | Mel John Tezon | 6:43:12 |
| 28 | Julian Confesor | 6:43:12 |
| 29 | Ronnel Go | 6:45:52 |
| 30 | Samuel Narcise | 6:51:58 |
| 31 | Yob Red | 6:53:00 |
| 32 | Benedict Meneses | 6:56:04 |
| 33 | Tere Ybanez (F) | 6:57:06 |
| 34 | Emil Hulipas | 6:59:10 |
| 35 | Marlo Guloy | 7:00:04 |
| 36 | Julius Cervantes | 7:00:18 |
| 37 | Nelson Mallillin | 7:01:08 |
| 38 | Allen Gaspar | 7:05:20 |
| 39 | Carl Ocampo | 7:06:10 |
| 40 | Abell Jim Ngo | 7:10:10 |
| 41 | Laarni De Guzman (F) | 7:12:04 |
| 42 | Ferdie Cabiling | 7:18:40 |
| 43 | Paul Pajo | 7:28:32 |
| 44 | Junn Besana | 7:28:32 |
| 45 | Chito Carrion | 7:37:02 |
| 46 | Bong Bernadez | 7:37:18 |
| 47 | Wap Forbes | 7:37:19 |
| 48 | David Buban | 7:37:20 |
| 49 | Rene Miranda | 7:44:39 |
| 50 | Alden Meneses | 7:45:00 |
| 51 | Ramos Christopher Etable | 7:46:34 |
| 52 | Dennis Pacis | 7:55:14 |
| 53 | Ronald Perez | 8:09:38 |
| 54 | Jayson Masayon | 8:09:38 |
| 55 | Leo Tugade | 8:10:20 |
| 56 | Fernando Cabanero | 8:10:20 |
| 57 | Mark Fer Castillo | 8:22:50 |
| 58 | Ed Escalante | 9:02:18 |
| 59 | Ley Gripal | 9:08:36 |
| 60 | Edwin Rara | 9:40:48 |
Good luck to everybody. See you at the Briefing & CLP at the Main Restaurant, AFP Officers’ Clubhouse, Camp General Emilio Aguinaldo, Quezon City at 7:00 PM of February 22, 2011.
Week Training (Feb 7-13, 2011)
February 7, 2011 @ Remy Field Oval Track, Subic Freeport
Time of Start: 5:30 PM
Distance: 7.08 Kilometers
Time: 43:40 minutes
Average Pace: 6:10 minutes per kilometer
Comments: No Pains and my legs are getting stronger. It was a fast pace after running a marathon race. This run was supposed to be a “recovery run”.
Hydration: Consumed One Bottle of Water & One-half bottle of PowerAde
Shoes: ASICS Gel-Kayano 14
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February 9, 2011 @ Camp Aguinaldo Grounds
Time of Start: 5:35 PM
Distance: 15.06 Kilometers
Time: 1:35:13 Hours
Average Pace: 6:19 minutes per kilometer
Comment: I ran 2 loops of the 7K-loop roads of the camp. I was running at an average pace of 6:15 before the last 2 kilometers. I finally slowed at the last 2 kilometers because of darkness. No pain on the leg muscles. I had to drink water every loop. I consider this as an easy run to find out my average pace.
Hydration: Consumed One Bottle of Water & One Bottle of Gatorade
Shoes: Adidas Adizero Mana
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February 11, 2011 @ Remy Field Oval Track, Subic Freeport
Time of Start: 8:45 AM
Distance: 33 Laps or 13.4 kilometers
Time: 1:25:15 Hours
Average Pace: 6:20 minutes per kilometer
Comments: It was too hot. It was my weekly “heat training”. The run consisted of 1-mile warm-up run; 6-mile tempo run; and finished with another 1-mile cool-down run. I was able to run half-naked along the oval track.
Shoes: ASICS Gel-Kanbarra 4
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February 12, 2011 From BDM Km Post #50 (Abucay, Bataan) to BDM Km Post #75 (Lubao, Pampanga)
Time of Start: 7:00 AM
Weather: Overcast with thick clouds. Cooler temperature.
Type of Road: Paved and Dirt Portions of the Side Road
Distance: 25 kilometers
Time: 2:52:00 Hours
Average Pace: 6:52 minutes per kilometer
Comments: I started with a slow pace on the first 5 kilometers @ 7+ minute per km after the BDM test runners left the starting line with 4 minutes as head start. I slowly picked-up the pace and tried to maintain an even pace of 6:30 mins/km. Tried to run more on the dirt portions on the side of the paved road. Due to “pit stops” and walking breaks during the run, my overall average pace slowly descreased. It was not too hot during the run as clouds covered the sun. At 25K, I was “tailing” the top 10 runners during the event. I ate two (2) pieces of hard-boiled eggs and drank water, Gatorade, and ice cold Coke.
Shoes: ASICS Gel-Kanbarra 4
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February 13, 2011 @ Remy Field Oval Track, Subic Freeport
Time of Start: 10:30 AM
Weather: Sunny & no clouds but windy (winds coming from the south).
Distance: 63 laps @ Lane #1 or 25.2 kilometers (33 laps on counter clockwise & 30 laps on clockwise)
Time: 3:30:00 hours. I had a 5-minute “pit stop” every time I finished 10 laps of the oval
Average Pace: Approximately 7:07 minutes per kilometer
Comments: This is my 1st “back to back” LSD on my 2011 training program. I really wanted a softer ground where I could run the following day after my BDM 25K test run. This is the reason why I ran on the tartan track of Remy Field. I was alone running on that particular time of the day! The wind on the oval track was strong that I did not perspire so much. My running shorts were dry even if I ran half-naked on the last half of my workout. Well, don’t ask me how my mind would “push” my legs to go through all those laps around the oval. Running around the oval for so many times is very “tricky” and a “crazy” activity for others. You should think of things that will motivate you to go on and on! In order not to make my workout not too boring, I incorporated “fartleks”, strides, tempo run, 100-meter and 200-meter interval workouts with the same distance as my recovery runs/jogs. I even included one lap of brisk walking and another lap for backward running! I was supported with an ice chest full of ice cold water, Gatorade, RC Cola, and at least two packs of Nature Valley Bars.
Shoes: ASICS Gel-LyteRacer
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Total Distance For The Week: 85.74 kilometers or 53.58 miles
Total Time: 10 hours & 6 minutes
Total Average Pace: 7:03 minutes per kilometer
Total Elevation: None/ Relatively Flat
Jeff Galloway’s Lecture @ Oakwood
Weeks before the arrival of Jeff Galloway to the country, I was invited by Lit Onrubia after he crossed the Finish line at the Rizal Day 32K Run to attend in one of the scheduled lectures. On the other hand, a few days after, Jerome Cartailler, BDM 102 veteran/PAU runner and resident chef of Oakwood Premier also extended his invitation for me to attend a “shorter” version of Jeff Galloway’s Lecture at the said hotel. I learned later that Jeff Galloway stayed at the said hotel during the duration of his stay in Manila.
I opted to join the lecture at the Oakwood Premier as it suited to my schedule for the said weekend. Twenty minutes before the scheduled start of the activity, I was already at the venue with another runner. Jonel Mendoza of FrontRunner Magazine joined later and Lit Onrubia of Chi Running was also there as he acted as the host and moderator of the event.
As soon as Jeff Galloway entered the lecture area, Jonel and I approached him and we started a conversation with him. As usual, Jonel was the more articulate and talkative one for the introductions and Jonel “trapped” Jeff Galloway with copies of his FrontRunner Magazine as he gave Jeff lots of them. The “blitzkrieg” approach led to a special pose for picture with the guest lecturer!
I could sense that Jeff Galloway knew things about me and Jonel (He could have visited my blog or had been well-informed by his Hosts about the running community and the running magazine of Jonel). He started a topic where he informed us about his son, Brennan Galloway, a running film producer who made lots of running films about the famous “minimalist” ultra trail runner, Anton Krupicka. There you go, Jeff knows that we are ultra marathon runners!
After a few conversations with the guests and Jeff, the lecture started at least 10 minutes late from the schedule which was okey with us as more interested guests were entering the venue. At least, 40 guests were present during the lecture.
Jeff Galloway had been in the country when he was still in the active military service as he was with the US Navy in his younger years. He knows about Subic and Olongapo, of course! He did not mention the particular year when he was here in the country. I could only guess that he was here during the Martial Law years under the administration of former President Marcos. (Note: Dr George Sheehan, a runner, writer and lecturer was also with the US Navy rising to the rank of Navy Captain).
Jeff Galloway Lecture was geared towards his “The NO PAIN Marathon Program”. Let me quote the brochure which was available for all of us that explains the Jeff Galloway Method of Training:
- Minimum workouts needed: 20-30 minutes on Tuesday and Thursday plus a weekend run.
- Weekend Run gradually increases to goal distance in gentle increases, followed by short runs.
- Walk breaks are inserted into every run, from the beginning, to erase pain and fatigue
- Avoid running too fast by using a “magic mile” prediction exercise (MM).
- Many surveys have shown that taking walk breaks early and often result in faster finish times.
The “Magic Mile” can predict current potential and set long run pace. You should be able to time yourself for one mile (4 laps around the oval track) about every 3 weeks and the following Run-Walk-Run Strategies should be followed depending on your pace (per km or per mile).
| Pace Per Km | Pace Per Mile | Run/Walk Amount |
| 4:58 | 8:00 | 4 min/30 sec |
| 5:16 | 8:30 | 4 min/45 sec |
| 5:35 | 9:00 | 4 min/1 min |
| 6:12 | 10:00 | 3 min/1 min |
| 6:50 | 11:00 | 2.5 min/1 min |
| 7:27 | 12:00 | 2 min/ 1 min |
| 8:04 | 13:00 | 1 min/ 1min |
| 8:41 | 14:00 | 30 sec/ 30 sec |
| 9:19 | 15:00 | 30 sec/ 45 sec |
| 9:56 | 16:00 | 20 sec/ 40 sec |
| 10:33 | 17:00 | 15 sec/ 45 sec |
| 11:11 | 18:00 | 10 sec/ 50 sec |
More interesting insights and information were gathered during the “Open Forum” where Jeff Galloway was able to answer questions from the guests. Some of the pointers were the following:
- He does not recommend stretching exercises for long distance runners
- Extensive Long Slow Distance Run (LSD) every 3 weeks in the Marathon Program
- More Long Runs For Endurance rather than Speed runs
- “Speed Training” is NOT recommended for the 1st time Marathon runners. They should simply enjoy the experience and have fun
- On Core Strengthening, he recommends two (2) workouts: “Arms Swinging with Light Weights” (natural form when running) and Abdominal “Crunches”
- Running is controlled by the Brain Function
- On running compression tights, no benefits on the performance of a long distance runner. However, there are studies that compression calf sleeves are the most beneficial to runners. He highly recommends such apparel to long distance runners.
- Water hydration during the race is the only thing that is needed during a marathon race.
- It takes 24-48 hours for the body to absorb the replacement electrolytes from Sports Drinks like Gatorade, PowerAde, Propel, Pocari Sweat, and others.
- Carboloading from foods rich in carbohydrate taken a day before the race is beneficial.
On a personal note, I don’t agree with his answers about his view on the unnecessary need of sports drinks and food being ingested during the marathon race. In a country like ours, the heat and humidity make our body metabolism faster and there is a need for sports drinks and food to be taken in somewhere along the marathon distance. He thought that Philippines is like Taiwan, South Korea, Japan or the United States where the temperature is too low that a runner could hardly perspire during a marathon race.
I could follow the Run-Walk-Run Galloway Method in an ultra running event to last and finish the distance but I will never walk in a Marathon Race where my goal is to finish a better PR best time.
Ironically, in my collection of running books, I found out that I don’t have any of the books written by Jeff Galloway.
Taray Pamulinawen
I seldom endorse a running event other than the BDM and PAU Races. The Taray Pamulinawen is a unique race where you can experience running along the sand dunes on the beaches of South China Sea, the paved roads made to connect the barangays, and the hills and rice field trails of Laoag City. Practically, this is my “playground” whenever I spend my vacation in my hometown which I even extend up to a distance of 20-25 kilometers just to inspect my real property on the hills of Barangay Salet. However, on this particular running event, the race organizers came up with a distance of 16 kilometers or 10 miles to have a glimpse on a particular side of the city.
Due to the 1st BDM 160K Ultra Run on February 26-27, I will be missing this one. But for those who would like to visit Laoag City and the tourist spots of Ilocos Norte, this will be a good reason to have fun and taste the local foods of the province before and after the run!
Those who are interested can register at A Runner’s Circle Specialty Store along Roxas Boulevard (at the Aloha Hotel Building) which opens at 12:00 Noon. Look for Perkins!
The following is the Route Course Description of the race which was sent by Dr Chester Puno, an ultra runner who is one of the organizers of the event:
TARÁY PAMULINAWEN 16K ROUTE DESCRIPTION
The 16km run starts in front of the basketball court of Barangay Talingaan. After about 200mts of concrete, the run turns to Ventura Highway (nothing to do with the song) and dips into the famous sand dunes of Barangay La Paz. This is where the challenge begins. The sand varies in consistency from hard to soft (shoes may get buried). Gaiters are proper if only to minimize sand and pebbles getting inside your trail shoes (But if your feet don’t mind these intrusions, no need to buy/improvise gaiters). Undulations are given. In which case gradients and elevation of the dunes are also inconsistent. Walking poles are allowed. (Although during our test run, nobody brought any, and we still managed to navigate; some of us on all four extremities : ). There are sections where no trail is visible/available and the only guide is a flag. One may take any route towards the flag, if he/she thinks it’s the easiest/fastest way to reach it (the shortest distance between 2 points may not necessarily be the fastest because the terrain is very irregular). On top of the dunes, the scenic view of the sea, sand and the rising sun is best appreciated (for non-competitive runners, it’s the best time to feast your human and mechanical lenses on the beauty of Laoag sand dunes; just be mindful of the 2 ½ hr curfew). There are dried grasses/weeds that dot the dunes in variable heights. Leg abrasions are a possibility; at the least, legs may get itchy from contact. Lower leg protection is suggested (ankle low tights, knee high socks, lower leg sleeves). A water aid station will be available in this stage. The dunes run distance is approximately 3kms, before your feet finally hit concrete in front of the sisters’ convent. (We had to stop at this point, remove our shoes and empty the load of sand within).
The next three kilometers course through the barangay streets of La Paz, Navotas and Dibua. Runners will be greeted by curious barangay folks, a stark contrast from the seemingly empty, unpopulated desert experience. Since these are rural barangays, fields of corn and palay flank the roads. From previous sights of light gray, the eye starts to meet hues of green. At the top of Dibua hill, just before reaching BR’s house, the road turns right into an insconspicuous trailhead. It signals the next stage of the race: 8 kilometers of hills and trails traversing Barangays Dibua, Pila and Vira.
Vegetation gets thicker in this leg of the race. Naturally, the ground becomes uneven and technical at various points. Descents, inclines and gradients are likewise erratic and sporadic. Needless to say, the runner must watch his step. One has to be wary of his/her surroundings as he/she may run smack into low hanging/lying branches and trunks. There are single tracks and double tracks. As these barangays are into farming, an irrigation snakes through the route. A portion of the race requires the runner’s agility as he navigates through wet and muddy fields. (This runner miscalculated and landed straight into mud. Take comfort in the thought that it may at least make you look more hardcore. Think of BR’s picture on the cover of frontRUNNER). Be vigilant as well to cow/carabao dung and horse manure (which I fondly refer to as “teller mines”) that occasionally adorn the paths. The organizers will make arrangements in order to put canine attacks and chases to a minimum. Bovine exposure, however may not be as limited. So far, there has never been any reported snake bites on trailrunners/walkers/bikers in this part of town, although sightings of these crawling creatures (mostly non-crawling since they are often seen dead-flat) are not unheard of. In any case, the runner is advised to take caution, let these wildlife creatures pass in peace and never antagonize them.
As soon as the runner reaches the Marcos Stadium, more popularly called “grounds” by residents, the route is down to its last 2kms of pure concrete, which exposes him to Laoag City proper where cheering city folks will be lining the streets. Now is the time to accelerate and gut it out to make up for time lost enjoying sand and trails. Taráy Pamulinawen will officially finish in front of the festive Laoag City Hall. . . A post-race recovery tour around the city is strongly recommended later in the day.
Good luck and enjoy the run and trip!
Bald Runner 
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