Running Is “Hard and Easy”

One of the time-tested principles of running is “Hard and Easy”.

“Hard” means running with much more intensity and more speed. The following are considered as “Hard” workouts for running—interval training on the Oval Track or on a measured distance on the road; tempo runs; hill repeats; and “fartlek” sessions. I would also consider some “cross-training” workouts as “hard” if they are done with much more intensity like lifting of heavier weights; interval workouts in cycling and swimming; and the likes of Crossfit and P90X or its derevatives.

“Easy” means running on a more relaxed and easy pace. Your “30-minute” a day run and LSD/easy run for at least one hour are considered as “easy” workouts. Yoga, Pilates, Stretching, easy and relaxed swimming and cycling, hiking/walking, and rest/sleep are considered as your “easy” workouts.

If your training is to run everyday to prepare a certain event, you don’t have to run the “hard” way everyday. You have to alternate “hard and easy” workouts throughout the week. Let your body rest and recover and you will be stronger on your next workout. If there is pain or soreness on your leg muscles, it’s time to rest and/or take the “easy” workout the following day.

Running the “hard and easy” ways is common sense!

Result: 2nd PAU Tanay, Rizal 50K Run

4:45 AM March 25, 2012/Tanay, Rizal-Sampaloc-Baras, Rizal via Marcos Highway

Congratulations! Welcome to the Ultrarunning Community!

# Bib # List of Runners Time
1 26 Alfred Ocampo 4:47:42
2 45 Warlito Dela Cruz 5:01:43
3 200 Alfred delos Reyes 5:32:02
4 35 Gregorio Ocampo 5:35:13
5 1 Graciano Santos 5:43:37
6 8 Paolo Osmena 5:43:57
7 92 Benedict Balaba 5:53:22
8 57 Raffy Gabotero 6:02:18
9 70 Almar Danguilan 6:06:16
10 36 Sergio Bandol 6:06:21
11 51 Raul Tapia 6:06:44
12 30 Samson Ocampo 6:10:37
13 42 Richard Montiano 6:13:26
14 58 Chips Dayrit 6:16:41
15 64 Melvin Pangan 6:19:38
16 27 Vergilio Leona 6:23:45
17 101 Ronnel Go 6:26:34
18 21 Myron Manuel Nuyles 6:29:21
19 38 Daphne Rose Codilla (F) 6:36:25
20 40 Romeo Santos Jr 6:43:05
21 24 June Javier 6:45:05
22 10 Erwin Tolentino 6:47:29
23 29 Sherwin Botabara 6:54:57
24 4 Johann Marquez 7:00:27
25 5 Aureo Cyrus Lim 7:02:21
26 54 Jon Borbon 7:04:18
27 69 Meljohn Tezon 7:04:49
28 62 Valen Co (F) 7:07:40
29 63 Angelica Leysa (F) 7:07:41
30 17 Ronaldo Robles 7:09:27
31 14 Franklin Ace Panuncio 7:10:07
32 67 Cesar Aquino 7:17:38
33 7 Miko Sabado 7:24:58
34 31 Gil Ocampo 7:26:16
35 37 Narciso Alipio 7:26:17
36 33 Raul Roco 7:28:21
37 55 Vans Camannong 7:28:56
38 53 Tony Viernes 7:40:35
39 32 Conrado Teodoro 7:44:18
40 34 Robert Reyes 7:44:19
41 39 Nelson Val Caro 7:47:27
42 68 Ariel Aquino 7:52:48
43 65 Hermogenes Saludes 7:53:07
44 25 Japhet Grande 7:54:07
45 16 Mary Grace Lao (F) 7:58:42
46 11 Marc Conrad Molina 7:59:34
47 9 Dexter Cruz 8:00:20
48 41 Jealum Cabo 8:06:07
49 6 Lady Dianne Palogan (F) 8:07:23
50 52 Jojo Paguia 8:17:35
51 56 Bong Alindada 8:21:26
52 23 Angelo Balisalisa 8:23:05
53 28 Jeje Ajosto 8:23:44
54 59 Bong Leano 8:25:57
55 49 Lyra Rosario (F) 8:26:23
56 48 Karl Ocampo 8:26:38
57 18 Carmeli Anne Ortega (F) 8:29:07
58 2 Mar Marilag 8:30:28
59 66 Marc Grande 8:30:40
60 47 Nap Ocampo 8:33:10
61 22 King Mark Joefred Patricio 8:38:00
62 12 Jhunbie Serna 8:38:13
63 50 Arianne Ortega (F) 8:40:31
64 13 Stephanie Hefti (F) 8:41:16
65 60 Antonio Jimenez 8:43:06
66 61 Chito Asuncion 8:43:08
67 43 Christopher Francisco 8:44:25
68 46 Chie Angeles (F) 8:50:02

Guimaras 110K Run

1:00 AM To 8:20 PM, March 20, 2012/Start & Finish @ The Provincial Capitol

On the last week of February, I made a trip to Guimaras Island purposely to visit the place, talk to the Provincial Governor, and recon the circumferential road with a plan to have it as a venue for the incoming PAU National Championships which I scheduled for September 15, 2012.

Despite my initial coordination with the Office of the Governor of Guimaras, my contact person informed me that Gov. Felipe Nava and his wife left for Manila for an important meeting the day before I arrived in the island. So, we had to make some adjustments for the initial coordination.

Provincial Board Member Roy Habana was our savior for the trip. He happens to be a former police officer and personally knows my Uncle-General of the former Philippine Constabulary who was also assigned in the Visayas Area. I explained the purpose of my visit in the island-province to Board Member Habana and he positively endorsed my plan to the Provincial Tourism Officer. After almost one hour of meeting with the Capitol’s Staff concerned on the preparation of my event, the good and very accommodating Board Member Roy invited us for a trip around the island with him as our driver!

For almost 3-4 hours trip on the road around the island, Board Member Roy was our “tourist guide” and host for our “impromtu” lunch prepared and coordinated by her wife in Buenavista, Guimaras (the busiest town of the island). It is in this recon trip that I started to appreciate and love the beauty of the different scenery around the island. Each town has a distinct characteristic of its own which I wanted to feel and see while I am actually running on the ground.

My initial impression of the place is that, this is a “paradise” for ultrarunners! No frills, no vehicular traffic, very nice scenery, challenging terrain of the route, nice people, air quality is very good and above all, a very peaceful environment. No restrictions on what side of the road you would like to run and I intend to allow the use of earphones for the race!

The purpose of my day trip to the island had been attained. Before I left the island, I promised to Board Member Roy that I’ll be back soon for me to actually run around the island. He was amazed! He told me that I will set the record and history for the island for the first runner to run around the island-province! I smiled at him and expressed my heartfelt thanks for the hospitality given during my stay.

Fast Forward. Almost after three weeks, I landed in the Iloilo Airport (again, for the 2nd time this year) with my support crew/security waiting for me. Visiting Iloilo City is not complete if I don’t have my lunch at the Mang Inasal Resto inside the SM Mall in the city, a practice or habit I developed when I was a Division Commander of the Philippine Army in this area. After lunch, I bought my nutritional and hydration needs at the SM Grocery. Top on the list are “Biscocho” & “Butterscotch” from Biscocho Haus; lots of Gardenia Loaf Bread & a bottle of Lily’s Peanut Butter; SMB Pale Pilsen in Cans; Mountain Dew; Nescafe Latte in Cans; Gatorade Powder Mix (I brought it with me); and Absolut Bottled Water. (Yes, I drink beer during my adventure runs!)

A boat ride (each boat is good for 50 passengers) from the city to the island of Guimaras followed after leaving the SM Mall. The fare is only Fifteen Pesos (P 15.00) per person and in 20-25 minutes, we were at the Jordan’s Port in the island. The boat ride was slower this time as compared on my first visit because of the rains, strong winds, and cloudy skies but the sea water is always calm in between Iloilo and Guimaras.

The generosity and hospitality of the Province is superb! Governor Nava prepared for my team’s free hotel accommodation and 50% discount on food for two days at the Raymen Beach Resort in Barangay Alubihod, Nueva Valencia, Guimaras plus the dedicated support vehicle, an Escapade Nissan Van (but I had to buy for the diesel/gas during the whole trip) ! The place, beach, water and amenities are great. Although it is far from the Provincial Capitol, my stay in this place was very relaxing!

As soon as the team was settled in the resort, I met my support crew/security and briefed them about the details of my adventure run. My run would start infront of the Provincial Capitol in Barangay San Miguel, Jordan at 1:00 AM the following day and the run will go on a counter-clockwise direction around the island. My team was advised to sleep immediately after the briefing with a dinner call at 7:30 PM and then sleep again; and then with a “wake-up” call at 12:00 Midnight before going to the Starting Line. My support vehicle would “leap-frog” every 2 kilometers with a motorbike-riding-in-tandem would be on my tail. This adventure run would follow an ala-military operations style of implementation so that it will come out with a successful result! There should be no point where mistakes/errors should be committed.

At 00:45 AM, I was met by Board Member Roy Habana infront of the Provincial Capitol. Wow! I really admire this guy! I am not surprised why the people of Guimaras would elect him to his elective post every election year! My salute to this fine gentleman who is known from his unblemished and outstanding service in the Philippine National Police! We had a brief talk and he wished me good luck before I started my run. After offering a personal prayer for this run, I left the Starting Area at exactly 1:00 AM of March 20, 2012.

My run from the Provincial Capitol was generally downhill but there are also places where there are uphill climbs for the rest of the town of Jordan until I reached the boundary of Nueva Valencia, which is the next town. Nueva Valencia offers a mix of rolling hills just like Jordan but the southernmost part area in this town has a lot of places where it seems there is only the town of Nueva Valencia that covers the whole province! After covering a distance of 42K, I was still in the said town!

It was about sunrise when I saw a lone runner sprinting uphill doing his morning run in one of the last barangays of Nueva Valencia. He was the only runner whom I saw during my run. Nueva Valencia-Sibunag area has a lot fishponds and the scenery was simply refreshing to the eyes! Most of the Sibunag roads are under construction and there are sparse places where runners would encounter uphill climbs!

I would religiously follow my Gymboss setting of 3-minute run & 45-second brisk walk for the first 50 kilometers of my run and I did not feel any pain or imminent attack of cramps on my calves. I was fresh and still strong! Every 2 kilometers, I would eat 2 pieces of “biscocho” and 2 pieces of “butterscotch” with water or gatorade mix and the drill was repeated throughout my run. This is not an advertisement for Biscocho Haus of Iloilo City but that was my nutritional intake for the whole run. If you have tasted these two delicacies already, then you know already why it powers me up during this run!

Board Member Roy Habana linked up with me in the boundary of Sibunag & San Lorenzo for my breakfast/lunch in a roadside eatery/resto where I ate the best “native chicken” tinola in the region with lots of broth! I was simply feeling cold because of my damp running apparel brought about by the rain during the run but the hot broth/soup of the dish kept me warm and my leg muscles’ fresh! I think we stopped for 40 minutes for lunch as more interesting conversation cropped up with the good host-Board Member Roy. Well, he paid for our lunch, to include the police escorts’ meal! Being the Chairman of the Peace & Order of the Provincial Council, he made sure that I was properly escorted by the PNP in every municipality of the Province! Amazing! I did not get this kind of treatment & attention when I was still in the active military service!

As I resumed my run, Board Member Roy passed by on a muddy part of a road under construction and said that he will be going ahead and hope to see me finish at the Provincial Capitol.

I made a discovery that I could run stronger and my endurance last longer if I drink 2-3 cans of beer during my adventure runs. Drinking one can at a time should be spaced properly during such runs. One should not drink more than one can every pit stop! I usually start to drink beer after finishing the marathon distance of 42K (at least, one can to reward myself for finishing the marathon distance) and from there every 10K, I take a sip and once I finished my 2nd marathon distance (84-85K), I should have finished my 2nd can of beer. However, every 2-Kilometer “pit-stop”, I have to drink water or Gatorade and ingest “biscocho & butterscotch”! The 3rd can of beer is taken after finishing my run! It worked well with me.

However, there are times when I fell sleepy while taking my time to finish my 2nd can of beer. The solution is to bring out my Nescafe Latte or Espresso Blend in Cans to perk me up. Espresso Blend is better though because of its strong bitter taste!

As I approached the 90-Kilometer mark all the way to the Finish Line, it’s time to bring out the most powerful source of sugar/glucose—Mountain Dew!

The strong headwinds and crosswinds of San Lorenzo almost zapped my strength on this run. The road is so flat that I was bent on increasing my pace but the wind was so strong that I spent so much force to maintain my short but quick strides. As usual, I was maintaining my Heart Rate of not going beyond 150 beats per minute for the whole duration of this run. There is no use to battle it out with the wind and I concentrated on following my Gymboss setting.

After the strong winds in San Lorenzo, here comes now the start of never-ending uphill climbs once I approached the town of Buenavista. Board Member Roy told me beforehand that there is only one uphill climb from San Lorenzo going to Buenavista, but he was wrong. I think I counted four (4) major uphill climbs before I reached the town!

Passing along the Poblacion of Buenavista was a blast! Board Member Roy, his wife and friends were on the roadside cheering and clapping their hands as I passed by! This town could be the busiest town in the island with lots of people/students leaving their schools; lots of people going and coming out of the public market; and vehicles/tricycles plying along the road.

I was scheduled to reach the finish line between 6:00 and 7:00 PM but the hills in Buenavista and Jordan prevented me from attaining it. It was getting darker already when I slowly ascended each of these hills that I had to brisk walk and took my time to breath the fresh air around. At this point, I was starting to feel the most awaited thing in endurance sports—pain, agony and suffering for an ultrarunner. I was already on my last 10 kilometer before the finish line and all the pains coming from all parts of my body were starting to appear. It is a warning that I need to take something solid in my stomach. I am lucky that we bought a lot of “biscocho & butterscotch”! Biscocho Haus’ products & Mountain Dew are the best food & hydration on this part of my run!

The last 10-kilometer distance in all my adventure runs is simply the hardest but the sweetest of them all. You can easily forget your first 10 kilometers in every ultrarunning race but the last 10 kilometers will always remain in your thoughts that gives a special signature or significance of the race/run that you have successfully finished! This is where you remember to recite and shout your favorite running mantra; this where the “demons and angels” of running will argue with each other; this is where “mind over body” would work; this is where you determine what you are made of; this where you remember your loved ones who are rooting for you to finish this race; this is where you think of your inspiration; this is where you curse yourself why you are doing this run/race; and lastly, this is where you separate yourself from being an ordinary “running boy or girl”! This is where you think that you are a brave “warrior” and nobody would defeat you in order to win your battle!

The last 10 kilometers were challenging part of the route indeed! My Garmin Forerunner 305 would prove that the Provincial Capitol sits on the peak of the highest hill in Jordan, Guimaras!  I finally reached the exact place where I started my run infront of the Provincial Capitol with a clock time of 8:20 PM of the same day which means that I finished my run in 19:20+ hours for a distance of 110 Kilometers.

Hereunder are the summary of data taken from my two (2) GF 305:

Distance: 110 Kilometers

Time: 19:20:04 hours

Average HR: 135 beats per minute (bpm)

Maximum HR: 149 beats per minute (bpm)

Total Calories Spent: 5,066 cal

Total Ascent: 3,663 meters (12, 088 ft)

Total Descent: 3,653 meters (12,055 ft)

Running Kit:

Under Armour Compression Shirt

CW-X Compression Shorts

Drymax Socks

ASICS Gel-Tarther

Under Armour Runner’s Cap

Nathan “Sprint” Watter Bottle

Peltz Headlight

2 GF 305 Watches with Heart Monitor

Ice Bandana

Oakley Sunglasses


After a dinner of Fresh Fish Sinigang, Native Chicken Adobo, Pancit Canton and lots Guimaras Mangoes, I was already on my bed snoring loudly. After almost 9 hours of sleep, I was already on the salty waters of the beach soaking my tired legs for almost 30 minutes.

Before my team left the island, I had the chance to personally talk to Governor Nava about my run and my plan to hold the PAU National Championships in his province in the later part of the year. He appreciated my feat in running the whole island and he told me that I made a history in the island as the first and only person (and the only retired Major General of the AFP) to have run around the island in a single stage. He also appreciates my purpose of bringing “Sports Tourism” in the province.

A visit to Guimaras is not complete if you have not tasted and brought back home the sweetest mango in the world—Guimaras Mangoes! “Nothing Beats The Guimaras Mango”!!!

See you in Guimaras in September 2012!

Facebook To Facemedia & BDM Races

Since July 2011, I started not to read the newspapers, watch the television, listen to the Radio on FM or AM and drink Coke or any carbonated drinks. But I started to spend more time with Facebook. By sharing my blogposts immediately to Facebook and within a few seconds I get immediate feedback and comments. Nowadays, I seldom get comments posted on my blog but once I post a link on Facebook, I get a lot of hits in my blog and most of the time, lots of comments are immediately posted on my status on Facebook. Very nice!

I started also to post my Race Events on my Wall at Facebook and the feedback is also amazing. Facebook is slowly taking over the power of the blogs. I had been reading a lot of NOTES on Facebook and they seem to take over the blogs, too!

News of events are published on Facebook faster than the On Line version of the printed newspapers which give me the prediction that these printed media/newspapers will be things of the past…soon!. I could still remember when I organized the first edition of the BDM 102 four years ago. I sent a lot of e-mails to the sports editors of the different newspapers with the purpose for the BDM 102 to be advertised as a new sports event to commemorate our past heroes in World War II. But none of my requests were published! Now, I don’t need to beg for help from these sports editors as I could simply post an Event in my Wall on Facebook and my races are known among hundreds and thousands of runners within a blink of the eye!

So, what am I trying to drive at? Facebook has already replaced the newspapers, TV, and the radio! There is no need to buy an space for ads in the newspapers. There is no need to buy an “air time” on radio and TV in order to advertise your product and services. Facebook will do it for you…FREE, anytime of the day within the comforts of your place. There is no need to listen to music as more and more FB users are posting Music Videos by your popular singers, old and new! Dead or living!

For the 2013 BDM 102 and 160 Ultra Marathon Races, application to participate in these events will be done on Facebook. I will create an Event Page for each Event and you can now apply for the race by stating your full name, age, latest Marathon Race & Finish Time on the Status of the Event Page. Individual Letter of Invitation will be sent through the participant’s Message (PM).

If you are intending to join these races, you have to start coming up with your own Facebook account NOW. It is very easy and fast!

Application for the 2013 BDM 102 & 160 Ultra Marathon Races will start on April 1, 2012 on Facebook ONLY.

Good luck and Train well.

2012 BDM 102: Race Report By Peter Kennedy

Decision to Run

Back in September I wasn’t seeing any improvements in my 5 km/10 km times even though after three years in the Philippines I was fully acclimatised and my mileage was up at the 70 km level per week.  I knew I was leaving the Philippines in March and when I heard about the BDM 102 I thought that it would make a suitable climax to my running in the Philippines.

Race Preparation – Endurance and Speed

I wanted to do my best I could in the race, even though it was my first ever and possibly only ultra-marathon.  So I looked round for both a running coach and a nutrition coach.  I needed coaches who knew how to train someone for top-class ultra-marathon running and in Ige Lopez I found someone who is both an experienced ultra-marathon runner and coach.  He put me on a training schedule in three parts – 7 week build-up towards 100 km/week, 10 weeks of endurance/speed training which peaked at 160 km/week (including warm-up runs), and then one month tapering before the race.  The training was very varied – long slow runs at weekends reaching back-to-back 75/25 km runs, moderate-paced runs up to 21 km, sometimes with hill sessions or fast intervals, aerobic-paced runs on alternate weekdays and one rest day a week.  I was fortunate to avoid any injuries in training.  However if I had experienced the BDM course before the race, I would have realised that I needed to do a lot more hill work (Ige did hint this to me), but work and family commitments would have got in the way.  The highlight of this training was a 3 hours 20 minutes marathon in December.  The lowlight of the training were forgetting to take my hydration pack on one of my trips abroad, which disrupted the nutrition plan for my 60 km training run.


My nutrition coach Harvie de Baron was excited to take on the challenge of helping me with the BDM 102.  He has advised good athletes and those trying to lose weight before, but not someone doing an ultra-marathon who can’t gain weight.  In fact after a few weeks of additional healthy snacks (fruit, sports bars and milk) I gained 2 kilos which converted to additional muscle whilst my fat content remained very low at 5%.  This can be explained by my high metabolic rate, equivalent to that of a 12 year old!  The plan for the race was to get all my calories through liquid rather than food.  I opted for wearing a hydration backpack and taking frequent sips of isotonic drink, with short stops every ten km for an energy gel and extra water.  We slightly increased the concentration of isotonic drink to enable me to get 260 calories/hour.  I could also carry a phone, torch and spare headlamp in the hydration pack and I got used to carrying all this weight on my training runs.  Other key ingredients of the training were a protein recovery drink after all long runs and a weekly massage.


I decided to race in compression shorts and vest, much as the triathletes do, which avoided any chafing problems.  My GPS watch was essential to my training and the race itself, but I wore a second basic running watch as a backup just in case it failed me.

Life outside running

During the five and half months of ultra marathon training there wasn’t much of a life other than running and sleeping.  Moreover the demands of work as well as the training meant I often didn’t get enough sleep – but not starting work until the afternoon most days allowed me to catch up with sleep after the early morning runs.

The Race itself

The gun went off promptly at 10:15 pm.  I immediately joined the leading group and was running comfortably at 4:30 mins/km pace!  I knew I had to slow down but somehow I kept up my pace on the long hill and even went into the lead for a few kilometres.  I arrived at my first drink refill stop after 12 km, five minutes ahead of schedule.  I knew then I blown the negative split strategy and it could lead to serious problems before the end of the race.   So after continuing quite fast downhill for the next ten kilometres, I eased back the pace considerably.  I got a bad shock when the 22 km marker for my next drink stop wasn’t in sight after 25 km and I lost five minutes making a phone call to the support team.  Jonnifer Lacanlale, the eventual winner, passed me at this point but I didn’t try to catch him.

All my drink stops every ten kilometres were under three minutes – the time it took me to swap drink packs on my back, and take an energy gel plus water, giving a total of 25 minutes of stops, which is probably less than most runners, even the other fast ones.  At the 42 km drink stop, I vomited due to the volume of liquid I was drinking but I was prepared for this – I just took another drink of water and set off without any delay.

Running in the dark went well – it was not too hot; there was a full moon and there was a wide edge to the road so that I could easily dodge any oncoming trucks/buses that didn’t move out when approaching me.  The only near-miss occurred when a bus coming fast from behind on the wrong side of the road passed within two feet of me but most likely the driver had seen me because of my reflective strips.  This year there were no accidents in the race.

After 52 km I slowed down to below 6 mins/km and thereafter the pace was closer to 6:30 mins/km.  Each ten kilometres seemed never-ending because I could see from my watch how slowly I was running, but I kept focussed.  I had been due to change shoes and socks after 52 or 62 km, but I abandoned this idea since I didn’t feel any problems with my feet, which turned out well since the third place runner was only five minutes behind me at the finish.

After the half-way point, I was followed closely by another runner.  However at 82 kilometres he only walked on whilst I changed drink packs and then when I passed him again he dropped out of sight.  I heard afterwards that he finished in 15 hours which meant that he spent more than 6 hours on those last 15 kilometres which is a horrendous consequence of his going too fast at the beginning.

When dawn came I had reached 75 km, but I didn’t notice the heat until the last 10 km when I was running the very long straight road from Guagua to the finish.  At this point I couldn’t see anyone behind me and my final 10 km was done comfortably at 7:06 mins/km pace.  I crossed the finish line at precisely 9 am in a time of 10:44:56, which is an average running pace of 6:02 mins/km, and second place!

So the endurance training was a success but my pacing was a failure.  It was clear from my times in training that I could hope to run at 5:30 mins/km pace for the BDM, which when stops are added, would be a net 5:50 mins/km pace – within the course record.  I was well prepared for this, including many moderate pace runs at 4:30-5:00 mins/km and good practice at running negative splits.  Such times on largely flat roads probably gave me false hopes and the over-confidence in my speed that tapering brings plus the effect of running steeply uphill until 10 km was too much and I failed to follow my own race plan.

My overall liquid consumption was 150 ml/hour less than planned which is understandable in a night-time run.  This meant I only took in 220 calories/hour on average, which probably contributed to my slowing down in the second half of the race.  I didn’t make this risk clear to my support crew and so I never used the contingency plan of taking an energy gel every five kilometres instead of every ten to compensate.

Even if I hadn’t run too quickly at the beginning and everything else had gone according to plan, I am not sure I could have matched Jonnifer’s time without doing as much hill training as he did.

I very much appreciated the efforts of my support crew: my wife, our driver and one extra driver.  They ensured that I never missed them at a stop, checked I was crossing the road safely every time, re-filled my hydration packs in between stops, kept the stops to a minimum time and all this meant that they didn’t get any sleep either.

Reflections afterwards

Why did I do it? Were the long hours of training worthwhile? What’s next?

I run because it is easy to do and I am built for it, even though having the right running gear makes it an expensive sport.  I like the competitive nature of races and the thought of winning is a great spur for me to action.  I like the health benefits it brings – very high fitness level even at the age of 60, with not a day off work through illness in the last 10 years.  With no weight problems I can eat and drink what I like within reason.  Running also gives me extra energy for work which brings its own rewards as well.  So I see myself continuing to run for many years yet, competing against the world’s best runners in my age group.  The change from middle-distance running on the track in England to an ultra-marathon in the Philippines has been very enjoyable and I intend to vary my competitive programme going forward with a different focus some years to others.

I hope this account inspires more people of any age to change their lifestyle to include exercise and good diet and others to extend their running beyond the fun-run level right up to the challenge of doing a fast ultra-marathon.

 (Note: Peter Kennedy of Great Britain finished as the 1st Runner-Up with a time of 10:44:56 hours in the 2012 BDM 102)


(Warning: This post is not meant to offend/embarass or question one’s running activity or capability. Whatever is written in this post is a personal opinion/impression of the writer)

When a runner says that he/she will run the entire Island of Luzon, that means, the runner starts in some place and continuously run the course with breaks like resting, eating, and sleeping along the way. After the runner’s break or pit stop, he/she would continue on the course. He/She repeats the process everyday until he/she reaches his/her destination. This is what I understand about what I call “adventure runs” or multi-day stage runs.

However, if a runner started somewhere in Luzon and then makes a “break” on his run by going to Manila to rest and visit his family, friends, and attend to his business or office, and then after a few days, he returns where he stopped and then resume his run, then this is not considered as a continuous run. I think this kind of practice or technicality is not what an ordinary runner would expect as the definition of an “adventure run”. If a runner started in Vigan City (Ilocos Sur) and plans to go around Luzon in a clockwise direction, he/she should be in the direction towards Ilocos Norte, then to the Cagayan Valley Provinces and so on and so forth. The runner does not need to go to Manila by bus, car, or airplane to take a rest for few days and then return again to where he stopped after his/her break somewhere else. An adventure run is a continuous journey from Point A to Point B or from the Starting to the Finish Area!

Let me tell you about my experience. On my first day of the West Coast 200 (Subic Freeport to Alaminos, Pangasinan), I was unluckily bitten by a dog in San Narciso, Zambales, a 40-kilometer distance from where I started. Because I wanted an immediate medical attention from people whom I know, I had to immediately go back to Manila. After 3 weeks of treatment, I continued my adventure run, not from the place where I stopped (San Narciso, Zambales) but from the place I started (Remy Field, Subic Freeport). It’s common sense!

I heard and read from news accounts that a lady Pinoy runner ran across America but at some point along the way, she had some injury and decided to go back to where she started (Los Angeles) for her to be treated and be able to rest. After few weeks, she recovered from her injury and she went back from where she stopped and resumed her run. She declared herself to have ran across America. If I am going to follow my impression and understanding about “adventure runs”, the runner is disqualified for the feat.

My good friend, retired Police Director Sam Tucay and his running buddy priest, had been running along the Maharlika Highway (from Aparri, Cagayan to Jolo, Sulo) for the past months with a commendable advocacy with the PNP and the civilian sector but there are instances that I see them in Metro Manila and I have the belief that they are having their running “breaks” in Metro Manila. This practice is considered as technicality in giving the impression to the public that these two persons have been continously running around the country with the much-needed breaks along the route (but in reality, they are having their running breaks in Metro Manila).

For a runner who declares himself to be running around the globe, he/she should be running from one country to another. Not for the runner to run in one country and then goes back to his home country for a week or two to rest and then fly out to the next adjoining country to continue his run around the globe.

I sincerely salute and respect our local adventure runner, Father Amado “Picx” Picardal, who is a “no-nonsense” and honest runner who had been keeping and posting his daily experiences in his adventure runs in his blog. This is the guy who really deserves to be the best example of an adventure runner. You can browse his running diary in his adventure runs at his blog at

The bottom line in an adventure run is an strict observance of integrity and transparency!

Please feel free to post your comment/s and impressions about such technicality in adventure runs or multi-day stage runs.

See you at the Starting Line.

WC 200: The Last Day

September 23-24, 2011: From Santa Cruz, Zambales To Alaminos, Pangasinan

After running for two days and having covered a total distance of 140 kilometers, I was already thinking of quitting from my adventure run and tried to pack up my things.

Once I woke up from a cheap hotel in Alaminos, Pangasinan on my third day, I decided to visit the Provincial Governor of Pangasinan in Lingayen, Pangasinan and gave him the Plaque of Appreciattion that I prepared in behalf of his support in the conduct of the PAU Bolinao to Sual 65K Run. After the Plaque of Appreciation was handed to him, I was still thinking if I will continue with my adventure run or not.

At Sual's Zigzag View Before Early Dinner

As I was driving from the Provincial Capitol area, I came to realize that I have to finish the task that I had started. I had a slow ride from Lingayen up to Alaminos, Pangasinan and decided to have my early dinner at the Zigzag View in Sual, Pangasinan. It was in this early dinner that I was able to firmly decide to finish the run and have it done as a “night run” and be able to complete 200 kilometers for 3 days.

After dinner, I drove to Santa Cruz, Zambales, the last town of Zambales before reaching the boundary of Pangasinan and tried to study the terrain and the points/places where I could have my “pit stops”. I arrived at my designated starting point, Town Plaza of Sta. Cruz, before 7:00 PM and was able to rest for two hours before my “jump-off” time at 9:00 PM.

I wore my white ARC Shirt, Adidas Tech Fit Compression Shorts, CWX Compression Calf Sleeves, and Adidas Adizero Shoes and I was ready to go. At exactly 9:00 PM, I started to jog and run leaving the town of Santa Cruz using my headlight and “Surefire” hand-held mini maglight. It was cold and windy as there was a weather disturbance forecast on the said area for the days to come.

After a few kilometers, I could see the DPWH road markers stating the road distance from my place to the different destination towns along the way up to the end of the Olongapo-Alaminos Highway. I had to stop to have my pictures taken on these markers.

As I continued my run, it started to rain upon reaching the territorial area of the Province of Pangasinan. I had to use my TNF windbreaker to prevent my body from getting cold. There was not much vehicular traffic on the said highway and I was alone on mosts parts of the area. My support vehicle had to tail me in order to provide additional illumination on the road from the headlights of the car.

On this run, my support crew was already an expert in providing me the replenishment for my hydration and nutritional needs that I had to minimize stopping in waiting sheds. I had to take a lot of solid foods like boiled eggs, fruits, peanut butter sandwich, and sometimes energy bars. When there is an inclined road, I had to brisk walk and run again once I reach the peak of the road.

As I ran more on the rolling terrain of Pangasinan, the rain and winds keep on battering me while I tried my best to maintain my running pace. It was really fun running in this kind of weather. I felt I was sweating inside my shirt and my body was warm while the cold wind and rains keep on giving me the cold sensation on my face and my legs. I could not understand why it was too refreshing to run in this kind of condition. So, for the duration of 80% of my run, it was raining hard and I enjoyed every minute of it!

But at daybreak, I need to attend to my “morning call of nature”. Well, it was a nice experience bringing back those old days when I was a young officer patrolling in the mountains and forests where you can do anything to relieve yourself under a tree, a rock, and over a flowing stream of water. But this time, I was surrounded with plants on the shoulder of the highway with strong rains falling over me! I am sure those guava plants that surrounded me will bear a lot of fruits in the years to come!

Finally, before 6:00 AM, I could see the buildings and structures of Alaminos, Pangasinan at a distance. More push and jog brought me to run along the Diversion Road until I reached the end of the road that connects to the Alaminos-Sual Highway. My Garmin watch registered a distance of 60.5 Kilometers and was able to cover it in 9:00+ hours.

Another Adventure Run done! I hope those runners who are inspired to experience this kind of activity will have a chance to see the scenery of the West Coast of Luzon from the Subic Freeport to Alaminos, Pangasinan.

In due time, the West Coast 200 as a Multi-Day Stage Run will be presented as one of the PAU/Bald Runner’s Events for this year. As per initial planning, this running event will be “By Invitation Only” with 50 Slots Available on a “First Come, First Serve” basis. Details will be announced on FACEBOOK and on this blogsite soon!

You may read the summary of my daily runs in the Western Coast 200 (WC200) on this link below:

See you on the roads and trails!

Official Result: 2012 BDM 102K Ultra Marathon Race

2012 Bataan Death March (BDM) 102K Ultra Marathon Race

10:15 PM March 3, 2012 To 4:15 PM March 4, 2012

Mariveles, Bataan To San Fernando, Pampanga

Starters: 186

Finishers: 160

1 Jonnifer Lacanlale (Champion, CR) 10:00:54
2 Peter Kennedy (1st Runner-Up) 10:44:56
3 Eugene Yasay (2nd Runner-Up) 10:50:09
4 Alfred DeLos Reyes 11:54:47
5 Graciano Santos 12:29:27
6 Rain Ordonez 12:33:29
7 Laurencio Ogerio 12:37:59
8 Junn Besana 12:38:38
9 Junrox Roque 12:43:05
10 Jerome Lagumbay 12:53:34
11 John Paul Baldomar 12:56:25
12 Elmar Tolete 13:06:01
13 Mario Alberto Danguilan 13:09:01
14 Henry Laron 13:11:31
15 Wilfredo Estepa 13:22:52
16 Simon Pavel Miranda 13:23:42
17 Rick Adrian Salay 13:37:08
18 Jerome Bautista 13:51:31
19 Nolan Llanora 13:54:54
20 Roberto Abad 13:56:38
21 Rafael Gabotero 13:59:12
22 Gregorio Maranon 14:01:35
23 Ronie Morimoto 14:01:46
24 Lieza Valerio (Female, Champion) 14:02:12
25 Fernando Dellomos, Jr 14:03:25
26 Alvin Adriano 14:05:35
27 Rolando Nerona 14:06:44
28 Darryl Panado 14:10:00
29 Ma. Aleth Reblora (Female, 2nd) 14:15:40
30 Francisco Delmo 14:19:44
31 Bob Castilla 14:20:51
32 Jose Cando 14:21:06
33 Jonathan Colao 14:35:01
34 Mark Repala 14:35:49
35 Erwin Tolentino 14:38:17
36 Nino Andrelix Navarro 14:39:07
37 Jeffrey Jay Amurao 14:53:39
38 Meljohn Tezon 14:55:02
39 Fernando Sy 14:55:38
40 Camilo Paran 15:05:39
41 Carlos Macasarte 15:06:09
42 Joseph Pineda 15:07:26
43 Jon Las Bruce 15:08:13
44 Catalino Lee Escasinas 15:09:39
45 Randy Rubio 15:09:47
46 Ace York Guerrero 15:13:23
47 Doel Torres 15:13:50
48 Candy Balaba (Female, 3rd Runner) 15:14:02
49 Carlos Delos Santos 15:15:35
50 Max Espinosa 15:19:44
51 Reno Enopia 15:20:56
52 Din Cordero 15:21:20
53 Peter Roy Salingay 15:24:44
54 Jesus Llarena 15:26:57
55 Dennis Chavez 15:34:54
56 Dindo Diaz 15:36:08
57 Emerson Sto Domingo 15:37:55
58 Alberto Castro 15:42:59
59 Marlo Guloy 15:45:31
60 Joey Baladad 15:48:07
61 Ricardo Cabusao 15:48:45
62 Carlito Buenaventura 15:48:59
63 Tomas Miguel Miranda 15:50:37
64 Alain Cuchas Ilagano 15:52:39
65 Ronnel Go 15:54:55
66 Dino Dolina 15:57:03
67 Asher Dolina 15:57:04
68 Angelo Lagumbay 15:59:23
69 Trojan Lorenzo 16:02:32
70 Allan Roy Martos 16:04:30
71 Michael Kent Reaport 16:04:37
72 Miguel Angel De Alba 16:12:00
73 Frederick Quitiquit 16:12:05
74 Jude Palispis 16:14:24
75 Vic Topacio 16:14:39
76 Ruben Silva, Jr 16:17:03
77 John Lao 16:22:28
78 Teodolo Alferez 16:22:32
79 Reylynne Dela Paz (F) 16:23:08
80 Lawrence Arvin Tomas 16:33:54
81 Alvin Rivera 16:34:12
82 Cesar Abarientos 16:37:07
83 Alan Paul Vargas 16:37:12
84 Torii Akimitsu 16:37:17
85 Irene Ong (F) 16:37:38
86 Randy Racho 16:39:12
87 Benedict Muriel 16:44:19
88 Jonathan Manas 16:44:31
89 Brian Tan Seng 16:44:35
90 Jayson Tan 16:47:39
91 Ron Illana 16:50:13
92 Jonel Mendoza 16:53:30
93 Samuel Narcise 16:53:34
94 Lemuel Narcise 16:53:34
95 Marlon Saracho 16:53:36
96 Luedemer Samar 16:53:37
97 Ofelia Lorete (F) 16:53:39
98 Mark Anthony Delumen 16:54:19
99 Jesse Chan 16:56:09
100 Angelo Anillo 16:58:37
101 Emil Hulipas 17:02:33
102 Gerzon Patriana 17:03:04
103 Mary Jane Villamor (F) 17:04:14
104 Raffy Barolo 17:06:05
105 Merwin Torres 17:06:34
106 Calvin John Escandor 17:08:54
107 Jon Michael Tan Flores 17:09:30
108 Erell Villalba 17:10:54
109 Blas Ople Tiangco 17:12:34
110 Ruben Fajardo 17:14:17
111 Ernesto Badong 17:14:23
112 Gabriel Tuason 17:15:10
113 Ronnel Castro 17:15:58
114 Ian Francisco 17:16:19
115 Katrina Perez (F) 17:16:44
116 Carl Balagot 17:17:41
117 Steve Paul Dumlao 17:20:01
118 John Andrew Alcedo 17:20:36
119 Paolo Tambo 17:21:57
120 Jojo Paguia 17:23:06
121 Alexander Jones 17:23:31
122 Bee Yen Soberano 17:23:48
123 Ryan Albert Moral 17:28:58
124 Wesley Orana 17:29:41
125 Caloy Nobleza 17:30:34
126 Marvin Pangan 17:30:40
127 Michael Dauz 17:30:44
128 Japhet Grande 17:30:54
129 Chaps Grande 17:31:02
130 Franklin Ace Panuncio 17:31:27
131 Cris Dela Cruz 17:31:41
132 Julius Cervantes 17:31:48
133 Jason Sison 17:32:29
134 Joseph Ligot 17:33:09
135 Vicky Ras (F) 17:34:05
136 Larry Daliwag 17:34:12
137 Victor Viola 17:35:17
138 Anthony Mark Alindada 17:35:59
139 Florimon Bernardo 17:38:22
140 Jose Arthuro Virata 17:39:01
141 Jorge Richard Guerrero 17:39:06
142 Raymond Canta 17:39:11
143 Leo Tugade 17:39:15
144 Edgar De Jesus 17:41:28
145 Jorell Anthony Paringit 17:43:03
146 Roger Villareal 17:43:42
147 Aldouse Zaguirre 17:43:57
148 Vincent De Lima 17:44:30
149 Theodore Zamora 17:46:17
150 Don Armand Gutierrez 17:48:35
151 Jinky Yray (F) 17:46:39
152 Harold Lorete 17:48:42
153 Robert Jonah Rivera 17:49:26
154 Michael Rheneson Galas 17:49:52
155 Jeje Ajusto 17:52:03
156 Benjo Termulo 17:53:18
157 Marie Ann Ortega (F) 17:54:34
158 Carmeli Anne Ortega (F) 17:56:21
159 Nelson Val Caro 17:57:58
160 Erwin Ordonez 18:00:00