Result: 3rd RIZAL Day 32K Run

3rd RIZAL Day 32K Run/Camp Aguinaldo/December 30, 2011

1 Ricarte Dayata (Champion) 2:26:00
2 Eugene Yasay (1st Runner-Up) 2:37:34
3 Roman Maborrang (2nd Runner-Up 2:38:09
4 Simon Pavel Miranda 2:42:39
5 Alfredo Ocampo 2:43:11
6 Charlie Maca 2:44:42
7 Alfred Delos Reyes 2:49:10
8 Camilla Brooks (Female, Champion) 2:50:16
9 Wilfredo Evangelista 2:51:09
10 Benedick Balaba 2:52:42
11 Roberto Delos Santos 2:54:59
12 Alessandra Gonzales (F, 1st Runner-Up) 2:57:50
13 Nolan Llanora 2:58:13
14 Reggie Bolargo 3:02:32
15 Junrox Roque 3:02:46
16 Samson Ocampo 3:04:02
17 Jose Duenas 3:04:35
18 Alex Cruz 3:04:37
19 Ronnel Go 3:06:13
20 Noel Camarillo 3:06:52
21 Miguelito Capio 3:08:14
22 Bong Pimentel 3:09:16
23 Myron Manuel Nuyles 3:10:55
24 Bert Camangonan 3:11:34
25 Jose Cando 3:13:34
26 Laurencio Ogerio 3:13:39
27 Graciano Santos 3:13:41
28 Jon Las Bruce 3:16:22
29 Allan Martos 3:16:30
30 Angelo Maravilla 3:19:04
31 Jerome Bautista 3:19:20
32 Charlie Chua 3:19:21
33 Roning Avellanosa 3:19:28
34 Chito Vegim 3:19:29
35 Benedick Meneses 3:19:42
36 Edwin Gajol 3:19:56
37 Jonathan Jarabe Inocando 3:20:04
38 Junn Besana 3:20:10
39 Alvin Adriano 3:20:26
40 Dino Dolina 3:20:50
41 Roberto Dela Cruz 3:21:22
42 Tom Moreno 3:22:39
43 Mark Visca 3:25:15
44 Gil Brazil 3:26:18
45 Fernando Cabanero 3:26:33
46 Mark Anthonay Terado 3:26:43
47 Benjamin Termulo 3:27:35
48 Vener Roldan 3:27:36
49 Sergio Bandol 3:28:39
50 Olive Lanillo (F, 2nd Runer-Up) 3:29:06
51 Sherwin Tommy Botabara 3:30:02
52 Rowel Blanza 3:30:45
53 Conrado Teodoro 3:31:12
54 Reynaldo Mapagu 3:31:26
55 Mia Constantino (Female) 3:31:29
56 Mark Anthony Rodica 3:31:31
57 Kenley Go 3:32:24
58 Carl Balagot 3:34:21
59 Abell Ngo 3:35:00
60 Lee Romero 3:36:47
61 Jerry Adriano 3:37:49
62 Lyod  Chua 3:38:08
63 Ronald Mateo 3:39:23
64 Chips Dayrit 3:39:39
65 Jeyson De Ocampo 3:40:04
66 Michael Krueger 3:40:39
67 Allen Fornea 3:40:45
68 Engelbert Guinto 3:41:05
69 Carl Ocampo 3:41:24
70 Godfrey Gozo 3:41:27
71 Trodge Lorenzo 3:42:11
72 Zaldy Zantillan 3:43:04
73 Calvin John Escandor 3:43:13
74 Hermie Saludes (Female) 3:43:31
75 Mark Delumen 3:43:47
76 Gensen Jay Lorenzo 3:44:23
77 Ysmael Ilagan 3:44:31
78 Lorna Vejano (Female) 3:44:35
79 Bong Capiton 3:47:16
80 Fritz Andre Espinosa 3:47:21
81 Mark Jay Dagat 3:47:38
82 Henry Marchan 3:47:59
83 Chito Carreon 3:48:03
84 Antonio Oro Jr 3:48:34
85 Anthony Isma 3:48:38
86 Melly Ng (Female) 3:48:55
87 Raul Tapia 3:49:03
88 Jun Guittap 3:49:17
89 Ernesto Almero 3:49:28
90 Roland Mercado 3:49:32
91 Ruben Miranda 3:50:46
92 Mish Maravilla (Female) 3:51:52
93 Rain Ordonez 3:51:56
94 Mark Hernandez 3:52:54
95 Marc Conrad Molina 3:52:55
96 Ramon De Guzman 3:53:19
97 Audi Samar 3:53:54
98 Alain Ilaguno 3:54:48
99 Samuel Narcise 3:55:13
100 Albert Imperial 3:55:45
101 Sherwin Montevigen 3:55:53
102 Gia Estrella (Female) 3:55:56
103 Leonard Arizabal 3:56:00
104 Abet Ocampo 3:56:05
105 Michael Lafuente 3:56:07
106 Noel Medina 3:56:20
107 Alex Jones 3:56:43
108 Jonjon Ramos 3:58:17
109 Janet Ching (Female) 3:58:38
110 Marlon Saracho 3:58:45
111 Nelson Mallillin 3:50:06
112 Ino Lao 3:59:22
113 Bernadette Schlueter (Female) 4:01:56
114 Alladin Cordero 4:02:52
115 Gil Ocampo 4:03:30
116 Rufino Morimonte 4:05:24
117 Dante Aquino 4:05:30
118 Wesley Orana 4:06:27
119 Allan Palomares 4:06:28
120 Christopher John Santa Cruz 4:06:45
121 Raul Punzal 4:07:07
122 Glen Joseph Protacio 4:07:55
123 Adrian Florendo 4:07:56
124 Raynor Zuleta 4:08:07
125 Arthur Villanueva 4:08:28
126 Joannie Divinagracia 4:08:29
127 Jeffrey Furigay 4:09:54
128 Maria Angela Stephanie Hefti (Female) 4:10:14
129 Joseph Ligot 4:11:17
130 Luisito Rosales Jr 4:12:22
131 Perkins Briones 4:14:23
132 Toto Velmonte 4:18:07
133 Quito San Agustin 4:19:06
134 Myrel Hugo (Female) 4:19:37
135 Dale Hugo 4:19:39
136 Ian Tubelleja 4:19:48
137 Helen Ang (Female) 4:19:49
138 Angela Racoma (Female) 4:20:06
139 Carlos Paragas 4:20:08
140 Celito Jose Macachor 4:20:22
141 Bald Runner 4:20:23
142 Dennis Que Pe 4:21:23
143 Choy Zaguirre 4:21:25
144 Jericho De Jesus 4:21:29
145 Ashley Macapagal (Female) 4:26:44
146 Elaine Botabara (Female) 4:26:45
147 Estanislao Guillermo 4:26:50
148 Jose Llaneta 4:28:51
149 Jeric Estabillo 4:30:33
150 Caloy Nobleza 4:30:45
151 Michael Reaport 4:30:46
152 Lyra Cruzelle Rosario (Female) 4:30:54
153 Robert Jonah Rivera 4:31:01
154 Nap Ocampo 4:32:08
155 Jaja Suarez 4:32:48
156 Joshua Suarez 4:33:42
157 Ariel Valondo 4:39:30
158 Efren Martines 4:39:33
159 Kessel Baysa (Female) 4:40:39
160 Carmeli Ann Ortega (Female) 4:40:43
161 Armi Rose Montano (Female) 4:42:53
162 Nelson Val Caro Jr 4:46:26
163 Danica Mancenido (Female) 4:46:52
164 Aileen Manat (Female) 4:46:53
165 Des Sanchez (Female) 4:47:06
166 Russel Sanchez 4:47:07
167 Jeje Ajusto 4:47:55
168 Mamerto Ynigo 4:47:56
169 Rona Saludes (Female) 4:48:24
170 Art Virata 4:49:15
171 Nellie Ogsimer (Female) 4:52:50
172 Joseph Sison 4:53:00
173 Bless Bestos (Female) 4:54:05
174 Romil Francis Elizalde 4:56:05
175 Bien Soberano 4:56:07
176 Sison Jayson 4:56:10
177 Jing Guerrero (Female) 4:57:54
178 Eric Espenida 4:59:43
179 Marilou Ting (Female) 5:09:12
180 Alwyn Sy 5:29:42
181 Chie Angeles (Female) 5:31:21
182 Reycie Saldivar 5:31:22
183 Michael Galas 5:38:13
184 Ian Stevenson Tan Yu 5:38:16
185 Francis Chua 5:46:16
186 Charlie Ting 5:46:17
187 Ruther Angeles 5:47:37
188 Bryan Lim 6:01:44
189 Francis Pua 6:01:45

3rd RIZAL Day 32K Run Guidelines

I can’t believe we are on our 3rd edition of the RIZAL Day 32K Run in Camp Aguinaldo, Quezon City. Since it is always the first road race after the Christmas celebrations, it is a “must run” event for runners who are preparing for the Fat Ass Run; Cebu City Marathon, Bataan Death March Ultra Races; Condura Skyway Marathon; 3rd TBR Dream Marathon and the SC Hongkong Marathon.

As in the past editions, the run will start infront of the GHQ Grandstand at 5:30 AM on Friday, December 30, 2011. For those who opted to register on site on race day, they should be at the Assembly Area at 4:00 AM for processing. The registration fee is P 850.00 as it will be the first time that we will be giving a Special Rizal Day 32K Finisher’s Medallion (with pink Finisher’s T-Shirt) and whatever proceeds we raise from this event will go to the fund allocated to support our Elite Team Bald Runner to international competitions.

Runners will have to run 4 & 3/4 loops on the 7K-loop course inside Camp Aguinaldo. There will be two (2) Aid Station on the 7K-loop which will provide hydration (water, Gatorade mix, RC Cola/Sarsi) and selected foods (hot noodles, boiled eggs, biscuits & choco bites). The 1st Aid Station is located at the Camp’s Fire Station and the 2nd Aid Station is located at the Enlisted Personnel’s Condominium/Housing Area.

Please refer to the last edition’s guidelines (entrance to the camp; parking; toilets; baggage area; etc.) for more detailed information about the event.

I hope the runners will be treated with “surprise donations” to be served at the Finish Line from our usual “friends and donors”.

Rizal Monument Replica As Trophies To Podium Finishers (Except The Two Phil Marines!)

For those who are seriously considering to break the course record and for those who have goals to improve their PRs & PBs in this run, you can check the last year’s results.

See you at the Starting Line!

(Note: Please NO Bandits!!!)

Trail Running 101

“Trail Running have at least three of the four following characteristics: (1) surface should be unpaved; (2) have natural obstacles that may include but are not limited to rocks, tree stumps, tree roots, dirt, gravel, mud, moraine, leaves, grasses, ice, snow, and creek/water crossings; (3) have a significant gain or loss of elevation; (4) include scenic vistas. Some mountain races include a portion or an entire route on pavement; however, these races provide scenic vistas”…from the book “The Ultimate Guide To Trail Running” by Adam Chase & Nancy Hobbs

Scenic Vista; Elevation Gain & Loss; Unpaved Road
Rocks & Sun-Baked Trail
Bigger Rocks & Water Crossings
Better-Looking Trail With Softer Ground

Are there any questions?

Running Is Consistency

One of the basic principles in endurance sports is consistency. Running, being an endurance sports, needs a consistent attention and focused training.

In simple terms, consistency means once or twice a day; 7 days a week; 30 or 31 days a month; or 365 days every year!

You might not believe but there is a group of runners who runs every day, even in inclement weather (they use the treadmill!). They are called the Running Streakers! For them to be called as streakers, they should run a minimum of one mile every day, whether they are sick or not. These guys are really the hardcores of running!

I haven’t heard of any Pinoy Group of Runners who would fit this kind of group of runners. However, if you browse on the Internet, you will find out that there are lots of groups with their respective “Medal Standings”.

Now, we go back to consistency in running. Whether your goal is to finish a 3K, 5K, 10K or in any distance, your main consideration is your consistency in your training. It means that you have to go out and do your “30-minute” rule for the lesser distances and do your easy long distance runs for the 10K and more distance races on a daily basis! In simple terms, consistency is daily runs!

What is good about running everyday is that you could easily adopt any kind of training program for any distance race.

If you want to improve in your road and trail races in the coming year, make this as your New Year’s Resolution—-RUN EVERY DAY!!!

Happy Holidays!

“Survivor” @ TD100 Endurance Run

There is ONLY ONE Finisher within the cut-off time of 32 hours in the “Taklang Damulag” 100-Mile Endurance Trail Run.

Dick Balaba’s Official Finish Time in the Inaugural TD100 Trail Endurance Run is 31:11:26 Hours. So far, a “Course Record” to be broken by future endurance runners! Congratulations to all the runners, “volunteers”, BR Events Staff, 7th Infantry Division, SOCOM, Special Forces Regiment of the Philippine Army and ultra friends who supported the conduct of this historic event in the country. It is official that TD 100 is the FIRST AND ONLY 100-Mile Trail Endurance Run in Southeast Asia!!!

Dick Balaba, Champion and the ONLY Official Finisher of the 1st TD100

35th MILO Finals Half-Marathon

December 11, 2011

I did not qualify for the 35th MILO Finals this time as I did not have the time to qualify in the regional/provincial races. But with the start of my training season for my next year’s running events to attend to, I need to join road races which can serve as my training runs and make them as my guide in my training preparations. Thus, QCIM and MILO Races were part of the training program to build-up my endurance.

At the 3rd Quezon City International Marathon which was held a week before the MILO Finals, I opted to join the Half-Marathon event and I finished it in 2:20:50 hours. It was really a long slow distance run for me to start my training period. I was happy with the result.

After a one-day rest, I started to resume my “30-minute” daily runs; maintain my “30-minute” swimming drills at least 3 times a week; two visits at the gym where I did some light weight lifting (deadlifts, dumdbell exercises, and lunges) and stationary cycling for “30 minutes”. A massage on Friday evening and some brisk walking on Saturday completed my tapering for this event.

As in past MILO Finals, there was a festive mood at the Starting Line and I positioned myself at the farthest back among the Half-Marathon runners. I thought and planned of doing ala-Dean Karnazes style in this run—an LSD run from the back of the pack and slowly gaining some speed along the course with the objective of passing as many runners as I can along the route until the finish line. I have observed this kind of approach in running when I joined the Los Angeles & San Francisco Marathons with Dean Karnazes in the past years.

As soon as the Gun was fired, I started to walk brisky from the back and I was sure I was the last runner. I started to ring my mini-cowbell continuously which brought the attention of the MILO VIPs on the stage. Coach Rio, the Race Director of the Event, approached and greeted me. I thanked him for giving me the complimentary race packet for the event.

It was a very slow start for me as it was still dark and with lots of runners infront of me. As soon as there was natural light, runners would recognize me and I got a lot of greetings. Some runners would recognize me and see me in person for the first time and tried to start some conversation. Others would try to pace with me. Others would make me as their “target”.

At the Km #9, I briefly stopped and walked after I was fed up hearing the sound of dangling keys and coins from one of the runners behind me. The runner asked me why I stopped and I answered him that I could not stand the noise from his noisy keys & coins! When the runner was about 50 meters away infront, I started to run again. At Km #11, I passed the runner and increased my pace. I would never see him again.

On those fly-overs, I would pass more runners! I asked one of the runners who was pacing with me to pass two runners in triathlon suits as we attacked the fly-overs. The other runner nodded and we attacked the fly-overs and I left him halfway on the uphill portion while I overtook the two triathletes. I never saw the runner and two triathletes after that incident.

Believe me, I was having fun during the run. I overtook more runners in the Aid/Water Stations as I would not stop because of the handheld “Sprint” Nathan Bottle on my left hand with my cowbell on my right hand. To add more fun to the run, I would ring my cowbell to most of the ultra runners whom I would meet along the route. I even cheered to the top Pinoy runners using my cowbell. In short, I was running and at the same time cheering everybody with my cowbell!

At The Last Kilometer To The Finish Line

Soon enough, I was nearing the Finish Line. I tried to be relaxed as much as possible after I thought of those previous deaths in running events. One runner died last year in the MILO Finals Half-Marathon; another runner died in the Los Angeles “Rock N Roll” Half-Marathon last October; two runners died in the latest Philadelphia Marathon (one is in his late 20s and the other is a triathlete in his mid-40s); and another runner died in the latest SC Singapore Marathon. All these deaths happened on the last 2 kilometers of the race and/or after crossing the Finish Line. I found out later in my readings that experts would suggest not to “sprint” or do your “extraordinary fastest pace” on the last 800-1,000 meters of the race. Such action might do harm to the heart’s functioning. Don’t pay attention to what the EMCEE is telling to all the runners that “you are almost there” which would trigger you to start sprinting to the Finish Line. Runners should be calm and relaxed as one approaches the finish line!

What could be more relaxing than having a smile, ringing my cowbell, and waving my other arm/palm to the other runners and crowd as I approached and crossed the Finish Line? None! I finished the race in 2:09:25 hours which is a great improvement from my QCIM Half-Marathon result. After I got my medal, swags, and certificate, my day was complete!

Ringing My Cowbell Near The Finish Line

I found out later in the results that I placed #343 overall among the 1,432 runners who finished the race. I could not believe that I was able to overtake/pass 1,089 runners during the race. So far, so good!

So far, MILO Marathon is still the premier marathon race in the country! Congratulations to Nestle, Phils and RunRIO for a job well done!

Note: Thanks to Angelo Lagumbay & Angelo Maravilla for the Pictures

Update: TD 100 & Half-Marathon

There will be a Final Briefing and CLP on or about 5:30 PM of December 16, 2011 at the Headquarters Special Operations Command (SOCOM) in Fort Magsaysay, Palayan City for all the participants in the 1st Taklang Damulag 100-Mile Endurance Run. The event will have its Gunstart the following day at 5:00 AM (December 17, 2011).

The 1st Taklang Damulag Half-Marathon will have its Gun Start at 5:00 AM of December 18, 2011 infront of the Headquarters Special Operations Command (SOCOM). On Site Registration will be allowed one hour before the Gun Start and a briefing will follow on the route and conduct of the race. The registration fee is One Thousand Five Hundred Pesos (P 1,500).

The following will be the mandatory kits to be carried by the participants of the TD 100-Mile Endurance Run:

1. First Aid Kit

2. Headlight and/or Hand-held Flashlight

3. Hydration System that would last up to 20 kilometers.

4. Cell Phone

5. Light Water-proof Jacket (In case of inclement weather/rains)

6. “Wet Wipes”

As for the TD Half-Marathon runners, they have to carry a hydration system, cellphone, and First Aid Kit.

These kits will be inspected during the Final Briefing (for the TD 100 runners) and On Site Registration (for the TD Half-Marathon runners).

Drop Bags will be allowed in Only Two Aid Stations ( at the Starting Area and at the Fernandez Hill). Make sure to mark your respective drop bags with your name and race number and they will be collected before the Gun Start.

Good luck! See you in Fort Magsaysay!

3rd QCIM Half-Marathon

Last year, I finished the 2nd QCIM Marathon in 4:30+ hours and I liked the very challenging route where runners would experience running inside the UP Complex, on the wide and rolling terrain of Commonwealth Avenue and within the La Mesa Dam Area. I did not have much training in preparation for this event as I wanted to experience running through the whole course. You can read my Race Report here.

As a QCIM “loyalist”, I really wanted to join the Full Marathon but due to my rest and recovery after joining the 1st Bakersfield Ultra Marathon Madness (BUMM) 32-Mile Trail Run in Bakersfield, California, I had “zero” training for the said distance. Instead, I decided to join the Half-Marathon event. I treated this race as part of my “base endurance” training in preparation for future events in the coming year. This is an event that would “kick start” my incoming season of running. (Note: If you noticed in my pictures that I was wearing a Running Visor, that could be a hint for a serious training to come!)

The race started at 4:30 AM and I focused on my plan to treat this event as a LSD run. I always remind myself at the starting line to stay relaxed as much as possible during the race. My first 5 kilometers were very relaxing as I joined most of the average runners at the back. I was averaging a pace of 7:00+ minutes per kilometer on those first 5 kilometers and I was having fun!

Sometimes I break some time-tested “lessons learned” in running. Whenever, I run the QCIM, I always use newly-bought running shoes and most of the time, these shoes are not categorized as running shoes on paved roads. Last year, I used the New Balance MT 101 trail running shoes and it passed the test on my feet and legs. No soreness, blisters and injury using a light, thin-soled, and almost “zero-drop” trail shoes. Last Sunday, I used the New Balance XC 700 which is considered as a Cross Country Running Shoes. It has some rounded-tipped “spikes” on its sole which one could feel as it is being used for the first time. However, after a few pounding on the ground, the feet would be used to the feeling and it would eventually disappear.

Relaxed and Having Some Fun!

From Km 6 up to the Finish Line, I gradually increased my pace within the 6:20 minutes to 6:50 minutes, average pace per kilometer. I barely took a glance on my GF 305 watch as I was running on how my body feels during the run. Basically, I was having fun and tried to be relaxed as much as possible. My first two swimming lessons had greatly contributed on my ability to run on a more relaxed manner! For the first time, I was surprised to experience the feeling of being relaxed throughout the run. No pressure, no competition, no whining, no “target” time to think of, no cursing on the lack of water cups on the Aid Stations and no “target/s” infront to overtake. The feeling was just like running as if I was alone in a trail and enjoying the views around!

Near The Finish Line

With such experience and relaxed running, I did not know that I was already approaching the Finish Line! Finally, I crossed the Finish Line with an official time of 2:20:50 hours. It could be my slowest Half-Marathon Race but the feeling of running relaxed and following/focusing my race plan was a great experience.

Another Finisher's Medal in Running

Thank you, RUNNEX, SMDC and Quezon City for a successful conduct of the 3rd QCIM Marathon.

Note: Thanks to LeStSky Runner and Pinoy Fitness for the Pictures they posted at Facebook!

Rules Of The Game

In any kind of sport or game, whether it is for casual exercise or for competition, every one should know the “rules of the game”. Most of the competitive sports have a set of Rules and Regulations in order to maintain good order and efficient conduct of a game or an event. Without these rules and regulations, the event will never be called a “sports discipline”.

If a person would like to engage in any kind of sport discipline, the first thing to do is to find out its rules and regulations. The Internet is full of information on this matter and all you need to do is to input/type the topic you want to research on your browser or in Google and everything is there for you to read and download. It is very easy and fast.

By following these rules and regulations, it will be easier for you to appreciate and improve on the sport/game you want to learn or concentrate in. Do not wait for the other practitioners/athletes or opponents to remind or warn you about its rules and regulations. Prevent yourself in an embarassing situation with the pros.

In running, there are rules and regulations that should be followed also. However, they are very easy to comprehend and follow as they all boil down to these words—Common Sense, Fair Play, Honesty, and Courtesy. There are also running events that are very unique from the usual 5K, 10K, 21K or Marathon Races where you have strict duties and responsibilities of support crew and pacers. (Note: There should be no Support Crew and/or Pacers in Marathon/42K Races). Usually, support crew and pacers are included in ultra running events and they have some responsibilities and restrictions on how they would be able to support their runners. If you want to know more of these, you can browse on the rules and regulations of the Badwater Ultramarathon (for Ultra Road Races) and/or the Western States 100-Mile Endurance Run (for Ultra Mountain Trail Runs).

At present, I am now trying to read every word of the Rules and Regulations of a Triathlon Event as published in Triathlon Resources in the Internet. They are very long and very specific but knowing the details would be the first step to really appreciate the sport.

I hope I am on the right direction!