3rd Week Of Training (January 20-26, 2014)

January 20, Monday—Rest Day 

2-Hour Massage

January 21, Tuesday: @HPA Parade Ground (Paved & Dirt Roads)/ Start: 7:52 AM

Distance—10 Kilometers/6.2 Miles

Time—57:15 minutes

Average Pace—5:42 mins/km

Average Speed—10.5 kms/hour

Total Calories—686 cal

Total Ascent—323 meters

Total Descent—232 meters


Shoes—HOKA One One Stinson Evo

January 22, Wednesday: @Remy Field Oval Track/ Start: 7:14 PM

Distance—13 Kilometers/8.1 Miles (Tempo Run: 4K Easy Run; 5 X 800 with 800 as Recovery in between repetition @ 4:00-4:10 minutes per repetition)

Time—1:16:09 hours

Average Pace—5:50 minutes/km

Average Speed—10.3 Kms/hour

Total Calories—897 cal

Weather—Night Run/Cold/Windy

Shoes—ASICS Gel-Lyte Racer

(Note: Slower Time due to Lots of Runner & Walkers on the Oval Track)

23 January, Thursday: @ Mt Natib Trail Route/Start—10:15 AM

Distance—42 Kilometers/26 Miles (Trail Run with Power Hike)

Time—10:50:09 Hours

Average Pace—25 minutes/mile

Total Calories—1,757 cal

Elevation Gain—1,780 meters/5,873 feet

Elevation Loss—1,778 meters/5,868 feet

Minimum Elevation—30 meters/95 feet

Maximum Elevation—865 meters/2,852 feet

Weather—Sunny and Windy

Shoes—Helios, La Sportiva

24 January, Friday—Rest Day

30-Minute Stationary Bike (PM)

25 January, Saturday: Start: 5:00 AM

Race Director—2014/4th Edition of the Bataan Death March 160K Ultra Marathon Race

26 January, Sunday—Rest Day

40-Minute Stationary Bike

Total Weekly Mileage: 65 Kilometers/40.6 Miles

Total Vertical Distance (Ascent): 2,415 Meters//7,921 Feet

@ Kilometer #7 To Mt Natib
@ Kilometer #7 To Mt Natib (100-meter uphill paved road of the trail route)

“Charcoal Men’s” Trail @ Mt Balagbag

(Note: Mt Balagbag is located in Rodriguez, Rizal and can be accessed through Quezon City)

A day after the conduct of the Rizal Day Run 50K & 32K at Camp Aguinaldo last December 29, 2013, I was invited by Ultra Runner Ronnel Go aka Kampuger for a trail run on his running group’s “playground” which is very near Quezon City/Metro Manila. This was my first time to visit the mountains near Metro Manila but I had a chance to join a half-marathon road race in one of the towns in Rizal four or five years ago which is located within this area.

Ronnel Go became my tourist guide while we were joined by Ariel Tuto Aquino and Dr Marc Conrad Molina. We parked our cars at the Barangay Hall of San Isidro, Rodriguez, Rizal and from there we started our hike. Knowing that Ronnel Go had just finished the Rizal Day Run 50K Ultra Race where he placed as the 2nd Runner-Up and Dr Marc Molina finishing the race, I advised the group that we will power hike the whole route even if it will take us to finish it the whole daytime. The trail tour was some sort of a recovery hike for the two runners while Ariel made some running on the flat and descending portion of the trails to have some easy long run  workout for the day. I was there as a hiker trying to orient myself in the place.

First 5K of the Trail
First 5K of the Trail
Resting Is Picture Taking
Resting Is Picture Taking

I was informed that we were taking the reverse route where most of the hikers would avoid because the approach to higher peaks are steeper. So, we power hiked and enjoyed every scenery we could see around us as we go higher to some of the hills and later to the mountains. We have to stop and take some pictures of the places where one could see up to the vastness of Metro Manila, Laguna De Bay, and the mountains of Rizal and Bulacan.

Billiard Table In A Store
Billiard Table In A Store

We stopped in a store where there is a billiard table and we took our first snacks and rest. We made a re-supply of our water bottles and continued our hike. As we moved higher to more peaks, we felt cold winds all around us and the sky was overcast. It was a perfect weather for a hiking in the mountains and my companions would make some remarks that it was their first time to experience such cold, windy and overcast sky in the area.

Single File!
Single File!

I could hardly feel any tiredness and exhaustion as we moved to a higher elevation. The stories, jokes and laughter with the group make our hike enjoyable plus the nice scenery all around us. The group brought me to their “signature” locations where one would take ones picture. They have this favorite “rock” and ascending trail until one would reach the peak of Mt Balagbag.

Group "Selfie" At The Peak Of Mt Balagbag
Group “Selfie” At The Peak Of Mt Balagbag

The peak of Mt Balagbag has a flat portion for campers where they could “fix” their tents. We stayed for a longer time in the place to see the places around us and take some group pictures. From the peak, everything were all descending until we reach Barangay Licau-licau but before we reached this place for our lunch, we dropped by a store where we had our second snacks for the day.

Barangay Licau-licau is a crossroad to a descending road that goes back to a barangay with garbage and to San Isidro; the ascending road that goes to Mt Balagbag; and a flat road that goes to the populated area within the barangay. There is a store with “turo-turo” (ready cooked) food and this where we had our lunch. This is the place also where we met another ultra runner, Lao Ogerio, who placed 1st Runner-Up in the Rizal Day 50K Run. He was there also for his recovery run a day after the race.

2014 BDM 160 Ultra's 1st Runner-Up Lao Ogerio As Ice Cream Vendor
2014 BDM 160 Ultra’s 1st Runner-Up Lao Ogerio As Ice Cream Vendor
Group Picture With The Ice Candy Vendor
Group Picture With The Ice Candy Vendor

From Barangay Licau-licua, we became five in the group. Lao Ogerio became our lead hiker until we met a local who was selling ice candy/popsicle. He carried the ice box of the local guy to shaded portion of the trail and we had a rest while enjoying the sweet and cold taste of the popsicle. After paying the local guy for the popsicle we ate, we continued our hike until we reached the highway that led us to the Barangay Hall of San Isidro, Rodriguez, Rizal.

It was Ronnel who was wearing a GPS watch and it registered a distance of 34 kilometers with 9 hours of elapsed time since we started our hike. I did not ask for the total ascent & descent of the place but I know this is a place where one would make himself or herself a strong runner.

Now I know why the group of Ronnel and the other runners who make this place as their “playground” are very strong in ultra running and trail running. I happened to know also that some of the top contenders of my PAU Races come here in this place for their weekend long runs. No wonder they are strong and fast in my ultra races.

If you ask me why I call the trail as “Charcoal Men’s” Trail, it is because the local people whom you meet in the area are carrying with them 3-4 sacks of charcoal in going up and down the mountain trails.

@ The Rock In Mt Balagbag
@ The Rock In Mt Balagbag

Official Result: 4th Bataan Death March 160K Ultra Marathon Race

4th Bataan Death March 160K Ultra Marathon Race (BDM 160)

5:00 AM January 25 To 11:00 AM January 26, 2014

BDM Km Post #00, Mariveles, Bataan To Capas National Shrine, Capas, Tarlac

Cut-Off Time: 30 Hours

Number of Starters: 60 Runners

Number of Finishers: 50

Percentage of Finish: 83.33%

Gun Start @ BDM Shrine In Mariveles, Bataan
Gun Start @ BDM Shrine In Mariveles, Bataan
1 Wilnar Iglesia  (Champion, Course Record) 16:25:32
2 Lao Ogerio (1st Runner Up, Male) 22:48:35
3 July Oconer (2nd Runner Up, Male) 23:05:03
4 Daphne Codilla (Champion, Female) 24:16:44
5 Bong Alindada 24:31:48
6 Ofelia Lorete (1st Runner Up, Female) 24:56:22
7 Emerson Sto. Domingo 25:14:04
8 Lyra Valles (2nd Runner Up, Female) 25:21:31
9 Dante Sagayap 25:54:57
10 Glairold Recilla 25:56:52
11 Carlo Bacalla 26:14:53
12 Sandy Alentajan 26:17:32
13 Gia Estrella (F) 26:33:04
14 Michael Dauz 26:34:52
15 Tess Leono (F) 26:53:32
16 Manny Ocampo 26:53:33
17 Marc Conrad Molina 26:55:14
18 Jon Borbon 27:17:07
19 Sheryl Quimosing (F) 27:20:50
20 Ariel Tuto Aquino 27:37:58
21 Andrew Aquino 27:47:31
22 Dindo Diaz 28:05:22
23 Amos Adalim 28:06:41
24 Dexter Cruz 28:07:50
25 Hermie Saludes 28:14:07
26 Marc Tibo-oc 28:15:04
27 Carlo Gonzales 28:15:25
28 Jerry Peralta 28:20:41
29 Ferdinand Leaño 28:21:28
30 Fernando Sy Jr. 28:21:40
31 Meljohn Tezon 28:26:58
32 Randy Racho 28:29:33
33 Noel Ko 28:30:49
34 Ariel Briones 28:35:56
35 Jerry Yutuc 28:37:28
36 Carl Balagot 28:45:03
37 Peachy Tamayo (F) 28:47:32
38 Christian Oting 28:54:37
39 Johann Marquez 28:59:07
40 Joseph Sibal 29:15:20
41 Jhunbie Serna 29:16:03
42 Marlon Saracho 29:16:42
43 Michael Flores 29:16:58
44 Ejercito Suyo 29:16:59
45 Ryan Sison 29:17:57
46 Chips Dayrit 29:18:50
47 Marlon Ponce Ian Zarate 29:23:03
48 Joel Sison 29:39:06
49 Floydie Lobo 29:41:07
50 Neil Jhamfrens Broncano 29:47:30
Champion & Course Record Holder, Wilnar Iglesia
Champion & Course Record Holder, Wilnar Iglesia
Wilnar Iglesia & Race Director/Organizer
Wilnar Iglesia & Race Director/Organizer

Congratulations To All The Finishers & Support Crew!





2nd Week Of Training (January 13-19, 2014)

January 13, Monday—-Rest Day

January 14, Tuesday: @ Pastolan Trail (Start: 5:25 PM)

Distance—9.8 Kilometers/6.15 Miles

Time—1:42:24 Hours

Average Pace—10:27 minutes/kilometer

Average Speed—5.7 kilometers/hour

Total Calories—491 cal

Total Ascent—507 meters

Total Descent—592 meters

Weather—Cool & Windy

Shoes—ADIDAS Vigor Trail Shoes

Note/Comment: Early Evening Easy Run. Slowed down on the 2nd half due to poor illumination using a handheld flashlight.

January 15, Wednesday: @ Remy Field Oval Track, Subic Freeport (Start: 3:10 PM)

Distance—13.10 Kilometers/8.18 Miles

Time—1:13:11 Hours

Average Pace—5:35 minutes/kilometer

Average Speed—10.7 Kilometers/Hour

Total Calories—886 cal

Workout—4 Kilometers as Easy Run; 5 X 800 meters with 800-meter recovery jog; and then 1 Kilometer as Cool Down. (800-meter time in 4:00 to 4:10 minutes per repetition)

Weather: Sunny & Windy

Shoes: Helios by La Sportiva

January 16, Thursday: Rest Day

30-Minute Stationary Cycling

January 17, Friday: @ Pastolan Trails (Start: 9:44 AM)

Distance—20 Kilometers/12.4 Miles (Easy Run)

Time—3:16:37 Hours

Average Pace—9:49 minutes/kilometer

Average Speed—6.1 kilometers/hour

Total Calories—1,075 cal

Total Ascent—1,257 meters

Total Descent—1,287 meters

Shoes—HOKA One One Bondi Speed

Weather—Sunny, Hot & Windy

January 18, Saturday: @ Pastolan Trails (Start: 9:13 AM)/Easy Run

Distance—26.2 Kilometers/16 Miles

Time—4:48:30 Hours

Average Pace—11:00 minutes/kilometer

Average Speed—5.4 kilometers/hour

Total Calories—1,306 cal

Total Ascent—1,517 meters

Total Descent—1,479 meters

Weather—Cloudy & Windy

Shoes—Helios By La Sportiva

Comment—Slower by 3 minutes from my previous easy run on the same course. Nutrition was perfect and practiced more time to eat while power hiking.

January 19, Sunday: @ BDM Ultra Route From Km #32 to Km #50 (Start: 2:40 AM)

Distance—16.2 Kilometers/10 Miles

Time—2:08:19 Hours

Average Pace—7:55 minutes/kilometer

Average Speed—7.6 kilometers/hour

Total Calories—1,024 cal

Total Ascent—445 meters

Total Descent—463 meters

Shoes—HOKA One One Bondi Speed

Weather—Cold/Night Run

Total Mileage For The Week: 85.3 Kilometers/53.3 Miles

(Note: Data taken from GARMIN FR305)

River Crossing @ The Last 2 Kilometers
River Crossing @ The Last 2 Kilometers

Result: BDM 102 “Test Run” (Km 00-50)

10:00 PM January 18, 2014 – 7:00 AM January 19, 2014

Mariveles, Bataan To Abucay, Bataan (BDM Km #00 To BDM Km #50)

Number of Starters: 26 Runners

Number of Finishers: 22 Runners

Cut-Off Time: 9 Hours

New Names, New Faces & Soon To Be BDM 102 Finishers
New Names, New Faces & Soon To Be BDM 102 Finishers
Allan Sabado 5:44:49      
Jay Lamela 5:49:08      
Alain Vincent 5:51:49      
Bryan Manicad 6:25:43      
Arnold Banaay 6:31:56      
April Bernadette Gaburno 6:35:08      
Joseph Rosete 6:35:09      
Madison Trinidad 6:38:37      
Jon Ogsimer 6:41:25      
Terrence Lu 6:52:11      
Dhannie Tan 6:52:23      
May Santos 6:54:05      
Rona Saludes 7:12:01      
Hermie Saludes 7:12:09      
Victor Cambarijan 7:14:45      
Roy Garcia 7:26:15      
Michael Sastrillo 7:32:33      
Melojane Amit 7:41:05      
Alwyn Sy 7:41:06      
Bernard Go 7:41:07      
Richelle Perez 8:44:45      
Juvy Pagtalunan 8:44:47      


1. Runners must observe announced assembly time & start time. The Race will start before or on the exact scheduled time for Gun Start. Some runners arrived at the Starting Line barely minutes before and after the Gun Start. Runners should be punctual always in our Race Events.

2. Reflectorized Vest, Belts, Strips and Headlight/Hand-held Flashlight are MANDATORY equipment for all the runner-participants during the nighttime portion of the Event. Inspection of these items will be done upon check-up period before the start of the race. Runners without these items will be declared DNS (Did Not Start). (Note: A “minimalist” Reflectorized Vest is available for sale at ARC Store)

3. Three (3) runners got lost during the Test Run. They were NOT listening to my briefing before the start of the Test Run. The following are the key road intersections:

BDM Km Post #14—–Turn Right

BDM Km Post #23—–Turn Right

BDM Km Post #32—–Turn Right

BDM Km Post #83—–Turn Right (Follow the Road To Poblacion of Guagua, Pampanga)

BDM Km Post #91-—-Upon reaching the Commercial District/Poblacion of Guagua, Pampanga, runners must turn LEFT (no need to follow the vehicles’ route), turn LEFT again at the next intersection which is an elevated “bridge”, and then turn RIGHT at the next intersection.

With almost 300 runners on Race Day and only 26 runners who joined the Test Run, we expect more runners who will get “lost” during the event. It is the responsibility of the runner and his/her driver and support crew to be knowledgeable about the course even if there will be Race Marshals & Volunteers during the Race.

4. Expect more DOGS, more TRUCKS & vehicular traffic, more motorcycle-riding persons and/or groups, more “entertainment spots” with blinking colored lights, and more “ladies” along the route during the nighttime run. Take necessary caution in dealing with them.

5. The next “Test Run” will be on February 2, 2014, from Abucay, Bataan (BDM Km Post #50) to the Finish Line in San Fernando, Pampanga (BDM Km Post #102). The Guns Start for the event will be at 7:00 AM (Assembly Time is 6:00 AM).

Good Luck to the Participants of the 2014 BDM 160 & 102 Ultra Marathon Races!

@BDM Km Post #50
@BDM Km Post #50 (Photo Courtesy of Team Marupok)

Review: BDM 160 & 102 Ultras’ Rules & Regulations

Rule # 1: “Cheaters” Are Automatically Disqualified
As a Race Director & Runner-Competitor in the 1st BDM 102, I was a witness to cases of cheating acts of runners during the race. I know these runners but I have not exposed them in my report/blog but for the succeeding editions of this race, I will be more strict on this rule & regulation. Hence, this is the most important Rule of this Race.

If there is a single doubt or information that a runner had cheated during the race, the runner will be immediately disqualified and removed from the race. Henceforth, the runner will be permanently banned to join/participate in this race, even as a driver, support crew or volunteer.
Cheaters will be exposed in my blog @ Bald Runner and at the official website of Bataan 102.
Let us maintain the Integrity of this race.

Rule # 2: Every Runner Must Have A Support Vehicle
Every runner in the race must have his/her dedicated support vehicle. The support vehicle must be a Car, MiniVan, SUV, or pick-up Car. However, for those who do not have the resources to rent a vehicle or have their own, we will allow two runners up to three runners for a single support vehicle or Van.

One runner could not exceed one vehicle as his/her support vehicle.

Runner should submit to the Secretariat the Vehicle Brand, Model, Color, and Plate Number.

We will not allow two-tired vehicles, like motorcycles and bicycles as support vehicles.

The support vehicles MUST “leapfrog” the runner at all times. The driver of the support vehicle must see to it that the vehicle must “leapfrog” at least one kilometer or more in length ahead of the runner. Runners may not be “shadowed” (driving a vehicle at the runner’s speed) and vehicles must not “caravan” (drive together, like a train, at any speed). Driving may never be at the speed of the runner. Driving must be done at the speed of traffic, never slowing down to encourage, talk to, or lend assistance to any runner while moving. All assistance must be provided by pedestrian crew members; handing off supplies from the moving vehicle is never allowed.


All support vehicles must have their headlights ON whenever the engine is running and throughout the route during the race.

The Race Director will provide the appropriate signages for the support vehicle stating “CAUTION: RUNNERS ON ROAD/RACE IN PROGRESS”. Runner should also print his/her Race Bib Number in one of the corners of this tarp. This tarpaulin signage should never be removed from the vehicle at any time during the race.

Rule # 3: Runners Must Stay On Left Side Of The Road
Runners MUST run on the far left side of the road or off the left side of the road, facing the incoming traffic. If the road has a “shoulder”, the runner should be running on the left edge of the said road “shoulder”.

Running MUST always be on SINGLE FILE.

Runners must progress under their own power without drafting, helping, pushing, supporting, or any type of physical assistance.

Runners may not use walking sticks, ski poles, or the like. So-called “cooling vests” or other types of artificial/technological cooling system may not be worn or utilized by runners while making forward progress on the race course.

Runners may not carry an Umbrella or allowed to be shaded with a Cover by a Support Crew.

Rule # 4: Pacer Is Not Allowed During The Race
Every runner will NOT be allowed to have any Pacer during the Race. (For BDM 102)

If two competing runners would pace each other, the other runner is either on the front, back, or far left side of the runner.

Rule # 5: Runner MUST Submit Medical Certificate
All qualified runners must submit their Medical Certificate taken at least three (3) months before Race Day.


Rule # 6: Runners Shall Ask Permission To Display Corporate Sponsors
If a runner-participant is being sponsored by a corporate entity, no corporate logo or symbol shall be displayed on the runner’s support vehicle or apparel without the permission of the Race Director. A written request for permission is a must.

However, a runner-participant is allowed to display the name of his/her running club only, whether in his/her apparel and/or the designated support vehicle. A Runner-Participant is allowed to use his/her Running Club’s Uniform.

Support Crew is also not allowed to display corporate logo of his/her runner’s sponsor without the approval of the Race Director.

Display of Corporate Logo as Sponsors of Individual Runner without Permission from the Race Director will outrightly disqualify the runner.

Rule # 7: Only One Support Crew for Each Runner
Only one (1) support crew is allowed to be dedicated for every runner-participant in the race. The duty of the support crew is to hand in or give to the runner the necessary drinks, food, sponge, water, or any part of the runner’s apparel if in case he/she needs to change during the race.

The support crew will not pace with the runner. His duty is simply to give any item needed by the runner.

Support crew must take extra care and vigilance when crossing the road from the right side of the road where the support vehicle is parked to the left side of the road.

Support crew will also make sure that littering of waste along the route is not allowed.

Rule # 8: Cut-Off Time Is 18 Hours For BDM 102; 30 Hours For BDM 160
BDM 102 was initially planned to have a cut-off time of 15 hours. However, due to the hot weather and humidity in the country during the summer months, I gave an additional 3 hours so that more runners would be able to finish the race. On the other hand, BDM 160 has a cut-off time of 30 hours.

Anybody who is still on the road after the cut-off time will be considered as DNF (Did Not Finish). Runners who DNFed will be picked-up by our Official Vehicles or Ambulances along the route and they will be brought to the Finish Line.

Cut-Off Time @ BDM Kilometer Post #50: Nine (9) Hours (For BDM 102 & 160)

Cut-Off Time @ BDM Kilometer Post #102: Eighteen (18) Hours (For BDM 160)

Rule # 9: Race Bib Should Be Visible Always
The runner’s Race Bib/Race Number should be visible always during the race. The runner has the option to wear the Race Bib on the front portion of the body by pinning it on the race singlet or running shorts. It can be attached to a “fuel belt” provided it should not be covered by the runner’s shirt or singlet.

Rule # 10: Time Stations, Instead of Aid Station
At designated points, there will be TIME STATIONS along the race route. The said stations will be manned by Race Marshals who will take note of the runner’s arrival time at the said point.
The runner’s order of arrival in the said time station will also be recorded.

Non-appearance and/or no record on the time of arrival would mean disqualification from the race.

Rule # 11: Media Broadcast & Coverage
There will be no TV, film, or video crew, person, producer, director or other broadcast media representative may accompany or cover any runner-participant or the race itself without the specific written permission of the Race Organizer/Race Director.

Rule # 12: Leaving the Course Or Withdrawing
Every inch of the race course must be travelled (run & walk) by each runner-participant. In the event of a routing error, wrong turn, the runner may be driven back to the exact original spot where he/she left the course and continue running from that location. There will be no allowance made for lost time or kilometers run in the wrong direction.

If a runner-participant needs to leave the course, his/her crew must take note of the exact location where he/she left and make sure that the runner should resume the race from the said place or point. Runners may only leave the course for appropriate reasons such as rest or medical attention.

Runners are no longer allowed to leave the race course to eat in commercial establishments or fast food stores. If runners intend to eat the food from these fast food stores or commercial establishment, they have to instruct their crew to buy the item for them and have the food given along the race route.

If a runner withdraws or drops from the race, he/she or his/her crew must contact the Race Director or Race Marshals in the nearest Time Station immediately. The name of the runner, reason for withdrawal, time of withdrawal. and number of kilometers completed must be stated. Contact Number: 0918-965-9895. Violation of this Rule will be a ground for being banned in future BDM Races.

All runners and crew who drop are encouraged, and expected, to proceed to the finish line and join BDM post-race events (BDM Awarding Ceremony) to greet and celebrate with their fellow runners and crews.

Rule # 13: Medical Issues
All runners must be willing to submit to a drug urine test before, during, or after the race. If any banned substances are detected, the runner will be disqualified from the competition and listed as DISQUALIFIED FOR DOPING in the final standing of the race.

Crew members may not use illegal drugs, stimulants, or dope, as well as alcohol of any kind, during the race or at any official race events or activities.

I.V.s (intravenous fluids) are not permitted during the race. If a runner receives an I.V. during the race, for any reason, then that runner is disqualified and must withdraw from the race and the race course.

Rule #14: Runners shall wear appropriate attire for the event. “Half-Naked” running among the men will NOT be allowed.

Rule #15: iPods, MP3s, Cellphones playing music, and Headphones are strictly NOT allowed during the race.

Reflectorized Vest & Flashlight/Headlight (Mandatory)
Runners who will participate in the BDM Races are encouraged to wear a reflective vest or wear a running apparel with reflectorized markings or tapes during the early part of the race until sunrise or during nighttime.

Runners also encouraged to carry with them flashlight or wear headlight from the start up to sunrise.

For the BDM 102, the route on the first half will be dark as there are portions with no lights or lamp posts along the road.

Find time to “test” your “reflectorized” apparel/vest, flashlight, or headlight during your night runs.

Bring extra batteries for the flashlight/headlight during race day.

First Aid Kits:
Runners are advised to bring their own First Aid Kits just in case of any emergency during the race. First Aid Kits should include bandages, alcohol, cotton, betadine, neosporin ointment, petroleum jelly, immodium/diatab tablets, pain reliever, adhesive tape to secure dressings, scissors, and disposable towels. A safety pin could be the best runner’s tool in case of blisters.

*Note: BDM 160 runners must have their mandatory PACER from BDM Km Post #102 up to the FINISH LINE.

**Note: It is the RESPONSIBILITY of the RUNNER to inform his/her Support Crew & Driver on The Rules & Regulations of the Event. If a Driver or Support Crew violates any of the stated Rules & Regulations, the Runner will be automatically DISQUALIFIED.

***Note: Runners, Support Crew and/or Drivers are DEPUTIZED to report any infraction/violation of the Rules & Regulations during the race.

1st BDM 102 LOGO 1

1st Week Of Training (January 6-12)

This is the details of my 1st week of training for the year 2014. It officially started with my “Evaluation Run” on an Oval Track. Mondays are supposed to be my rest/recovery days but I’ve decided to have such “evaluation run” which is the popularly known as Balke Test.

Monday: “Evaluation Run” (Oval Track)

Distance: 5.5 Kilometers or 3.44 Miles    Time: 30 Mins.   Average Pace: 5:27 mins/K

Tuesday: Road Run With Dirt Road

Distance: 10 Kilometers or 6.2 Miles        Time: 57:37 Mins.  Average Pace: 5:45 mins/K

Wednesday: Road Run With Dirt Road

Distance: 11.21 Kilometers or 7 Miles         Time: 1:07:18 Hrs      Average Pace: 6:00 mins/K

Thursday: Pastolan Trails

Distance: 11.9 Kilometers or 7 Miles  Time: 1:41:27 Hrs   Average Pace: 8:35 mins/K

Friday: Oval Track/Tempo Run

Distance: 10 Kilometers or 6.2 Miles  Time: 57:14 Mins   Average Pace: 5:43 mins/K

Saturday: Easy Long Run (Road Run With Dirt Road)

Distance: 16.13 Kilometers or 10 Miles   Time: 1:41:34 Hrs   Average Pace: 6:17 mins/K

Sunday: Easy Long Run (Road Run With Dirt Road)

Distance: 20.1 Kilometers or 12 Miles  Time: 2:17:06 Hrs  Average Pace: 6:39 mins/K

Total Distance: 84.84 Kilometers or 53 Miles

Total Time: 9:12 Hours (approximate)

In my browsing on the Internet, I was able to visit the blog of Sage Canaday, a former elite runner of the Brooks Hansons Distance Project. Sage Canaday was the youngest athlete at the 2008 US Olympic Marathon Trials. He has the fastest American time at the Mt. Washington Road Race and has a course record at the White River 50. In one year and half as an ultra runner, he won 50K, 50-Mile, and 100K ultra trail races.

The following video was taken from his blog and he is here to discuss the importance of marathon speed training in ultra trail races. Enjoy the video.

So, lace up, get out of the door and run!

Official Result: 1st Naic To Nasugbu 50K Ultra Marathon Race

5:00 AM January 12, 2014

Starting Area: Municipal Plaza, Naic, Cavite

Finish Area: Petron Gasoline Station, Nasugbu, Batangas

Cut-Off Time: 10 Hours

Number Of Starters: 34 Runners

Number of Finishers: 34 Runners

Jc Igos (Champion, Male) 5:31:11      
Ariel Briones (1st Runner Up, Male) 6:02:52      
Enrique Sundiang (2nd Runner Up, Male) 6:06:23      
Rico Laplana 6:07:21      
Epoy Poblete 6:17:41      
Jan Imperio 6:19:08      
Paolo Osmeña 6:22:11      
Kenneth De Villa Mañibo 6:45:36      
Moises Moreno 6:50:01      
Enstein B. Calaoa Jr. 6:57:08      
Chips Dayrit 7:08:14      
Darryl Panado 7:08:17      
Emerson Sto. Domingo 7:09:26      
Tess Leono (Champion, Female) 7:09:52      
Werner Cruz 7:12:26      
JJ San Pascual 7:18:36      
Jon Ogsimer 7:20:21      
Gia Estrella (1st Runner Up, Female) 7:21:01      
Jonel Mendoza 7:32:30      
Manny Ocampo 7:34:28      
Mel Severino 7:37:49      
Jerry Briones 7:39:07      
Edgar Borbon Vocal 7:46:34      
Christian Almendrala 7:46:35      
Carlo Contemplacion 7:49:18      
Zaldy Santillan 8:02:46      
Cholo Reynes 8:21:25      
Danny Añonuevo 8:21:34      
Mar Marilag 9:02:47      
Orlando Ylaya 9:23:17      
Nap Ocampo 9:27:24      
Kharl Ocampo 9:27:42      
Arianne Ortega (2nd Runner Up) 9:40:03      
Januarius Padilla 9:40:41      
Leading Runner JC Igos @ Kilometer #15
Leading Runner JC Igos @ Kilometer #15

Congratulations To All The Runners!

Balke Test

After some researching on my running books and on the Internet, I found out that the evaluation run that my coach did to me prior to my speed training 4-5 years ago was the so-called “Balke Test”.

The Balke Test is a way to measure one’s VO2 Max. VO2 Max is the maximal rate at which oxygen can be brought in and used by the exercising muscle. It stands for ” Volume Of Oxygen Uptake” which is simply described as the body’s maximum capacity to transport and utilize oxygen while running. It is expressed in “milliliters of oxygen per kilogram of body weight per minute” If you have a higher number of VO2 Max, the better for you to run faster and more efficiently.

In order for a runner to undergo the Balke Test, he needs an oval track, a stopwatch and a calculator. The following are the steps in undergoing the test:

1. Go to an oval track. After a thorough warm-up, run as fast as you can for 15 minutes, covering a distance as much as possible. Be sure to run on the most inner lane of the oval track as it is measured as 400 meters.

2. Record the number of laps that you have covered plus the extra meters. Multiply the number of laps by 400 meters and then add the extra meters you covered after the last lap.

3. After having the number in meters, convert the number to meters per minutes by dividing it by 15. For example, if you covered 6 laps & one-half, multiply 6 laps by 400, then add 200. The distance covered in meters is 2,600 meters. Divide 2,600 meters by 15 minutes and the result is 173.3 meters per minutes.

4. From that 173.3 meters per minute, the first 150 meters/minute is equivalent to 33.3 ml/kg/min.

5. The remaining 23.3 is then multiplied by 0.178 and added to the base of 33.3. So, going back to our example, 23.3 X 0.178 = 4.14. If the base 33.3 is added to 4.14, the result is 37.44 ml/kg/min or VO2Max.

This means that your current aerobic fitness is 37.44 and it serves as your baseline VO2Max.

In the books “Hansons Marathon Method” & “Jack Daniel’s Speed Training”, you can find chart that would recommend ones target pace in Interval Training, Tempo/Threshold Runs, and Easy Run.

You can apply the Balke Test again on the middle of your training in order to check your progress in terms of your pace and speed to cover a certain distance.

You can also refer additional information on the Balke Test and the recommended paces on your speed training by browsing on Google.

So, lace up, go out of the door and run!

Balke Test On The Oval Track
Balke Test On The Oval Track

(Source: Hansons Marathon Method by Like Humprey With Keith & Kevin Hanson)