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      

Reminders:

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)

Pictures Of The Week #22: Colors Of ARC


RED
RED
GREEN
GREEN
GRAY
GRAY

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.

Vehicles must be parked completely off the road surface whenever they are stopped. WHEN STOPPING/PARKING, VEHICLES MAY NOT STOP ON THE LEFT SIDE OF THE ROAD. ALL STOPPING/PARKING MUST BE ON THE RIGHT SIDE OF THE ROAD, OFF THE ROADWAY.

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.

NO MEDICAL CERTIFICATE, NO RUN

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.

Reminders:
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)

Pictures Of The Week #21


Thank You Lord For The Strength!
Thank You Lord For The Strength!
On The Feast Of The Black Nazareth
On The Feast Of The Black Nazareth

DNF @ 2013 TNF Phil 100 Trail Ultra


The first reason why I DNFd in this race was because of my being dumb and hard-headed. In the middle of March of last year, I had a bad slip and fall on a paved road that caused some injuries to my right leg, knee, and head. The trauma that hit my knees to the ground resulted to a pain that made me limp in my walk and run. Despite of what had happened, I joined the Mt Ugo 42K Trail Marathon without any plans of joining it and I was able to withstand the pain on my right knee and was able to finish the race.

Two weeks before the conduct of the TNF 100, while “road testing” my Hoka One One Bondi B Speed, I had another slip and fall and my right knee which was recovering from my previous injury, hit the ground first and the pain I felt during the Mt Ugo 42K Trail Marathon came back. I was forced to rest the following days and prepared for my last recon run on the TNF course on the following weekend.

We were lost during our last recon run one week before the race and I was exhausted and tired. What was supposed to be an easy 20K trail hike, it became a 35K strenuous hike among our group. Being exhausted and tired one week before the race was a Big NO as part of the training preparation for such a very challenging event.

On race day, I was still strong and determined to finish the race when I reached AS1 as I had some “buffer” time on the prescribed cut-off time. While I was on my way to the Philex Ridge, I was still on a fighting mode in the company of Bong Alindada until we reached the Aid Station in Barangay Alang. From that point, everything is a rolling terrain with more declines until one reaches the halfway point along Kennon Road.

From Barangay Alang To Twin Peaks Falls
From Barangay Alang To Twin Peaks Falls

The Barangay Alang to Twin Peaks Falls was my downfall. The pain on my right knee was getting more severe; it was too hot; I was experiencing exhaustion due to dehydration and faulty nutrition; and the paved steep road in going down to the next Aid Station was too harmful to my legs and knees that I had to slow down.

I still have less than one hour as a “buffer” time before the prescribed cut-off time but my rest and eating period were extended as I stayed longer at the Aid Station for my much-needed rest and recovery. My time for my body to rest and recover was very slow as I tried to ingest more solid foods to my body.

I left the Aid Station with a very small margin of buffer time but after hiking for about 500 meters, there was some traffic among the runners along a single track trail due to carabaos staying on the trail. Due to the brief stop, I became lazy but I forced to continue with the hike. As the sun was setting down on the west and getting darker, I finally decided to throw the towel and declare myself as DNF.

For this year, I will be back to finish this race!

Little Acts To Nature


In our trail runs in my “playground” with my training partner, Dannin, we always have something to do for the trail aside from running. It is either we pick-up plastic wrappers of candies or biscuits or cigarettes or any kind of trash; remove dried twigs or branches on the trail; cut grasses and branches that block one’s view of the trail; or clean the waterways in streams and rivers along the way.

Dannin Removing Dried Twigs & Leaves On Waterways
Dannin Removing Dried Twigs & Leaves On Waterways

In our latest run, Dannin and I cleaned and removed the debris/dried leaves that were accumulated on the waterways of the rivers and streams where we usually cross or pass. There were two rivers which we cleaned and it improved the continuous flow of water from the higher ground to a bigger pool where anybody would take a dip or swim.

With the better and continuous flow of water of the river, we are preventing the presence of insects and mosquitoes where they could breed and multiply. It would also prevent the river from overflowing to its banks which would result to flooding in populated areas or for the river to create another waterway which would lead to more erosion of earth and movements of rocks.

Another Stream To Clean From Debris
Another Stream To Clean From Debris

It did not take us for ten minutes to clean each river but such simple and little act to nature would give more protection to the population in terms of preventing diseases (due to the presence of mosquitoes) and maintaining the natural flow of water to the lower grounds, thereby, preventing flooding and erosion.

Deeper, Cleaner Water Pool Where Everybody Would Swim Or Dip
Deeper, Cleaner Water Pool Where Everybody Would Swim Or Dip

If you happen to hike or run along the hills and mountain trails, find time to exert a little time and effort to help and conserve nature.

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

Evaluation Run (2014)


I remember those days when I was doing my speed training in preparation for my half-marathon & marathon races in 2009. I had a structured training program which was supervised by two running coaches of the Elite Team Bald Runner. Before I was given a speed training program, I was asked by my running coaches to have an evaluation run first. The evaluation run was done on an oval track.

I was made to run on the oval track for thirty (30) minutes with my best effort and from the result of the distance I could cover, my coach would be able to determine my target pace for an intense interval training, threshold/tempo run, and easy run in order to make me run faster in a marathon race.

@ The Remy Field Oval Track, Subic Freeport
@ The Remy Field Oval Track, Subic Freeport

Last Monday, January 6, I did exactly what I did 4 years ago with the purpose of developing more lifts and number of cadence to my knees and feet. I started my run at 8:00 AM when the sun was already high above the horizon. The weather was cool with a moderate strong cold breeze coming from the west which is the location of the sea.

I used the lightest shoe from my arsenal of trail shoes, the Helios of La Sportiva. And running outfit were my regular running shirt and Adidas Running Shorts.

Without much fast runners on the oval track, I positioned myself on the most inner lane of the oval track. I finished my first lap in 2:10 minutes; second lap in 4:11 minutes; and after 4 laps (one mile/1,600 meters), I clocked a time of 8:43 minutes! Not bad!

I started to slow down after I finished 10 laps and fought the need to hydrate myself. At exactly 30 minutes of running, I was able to run 13 laps and 300 meters. I had to walk for another lap for my rest and recovery. The total distance that I was able to cover within 30 minutes was 5,500 meters or 5.5 kilometers. My Average Pace was 5:27 minutes per kilometer.

Still In Good Running Form
Still In Good Running Form

Four years ago, I could run 15 laps plus some change/extra meters. My older age (plus 4 years) had greatly diminished my speed/average pace plus the fact that I’ve concentrated so much in my ultra distance runs and trail running. It is my plan now to make myself to run faster this time by using the result of my evaluation run.

There is a need to incorporate more interval speed training and tempo runs in my ultra trail running. In the meantime, I will have to visit the oval track once a week and do my tempo runs on the trails of my playground. I hope I would be able to lower down my average pace to 5:10 minutes per kilometer in 4 weeks! Of course, I would also tell you what speed training I will do in order to improve my average pace in this blog.

My evaluation run last Monday officially started my training program for my 2014 Ultra Racing Season.

I suggest you can do this evaluation run if you want to know where you want to start to make yourself run faster, whether in trails or in road.

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

Lighter Means Faster
Lighter Means Faster