One of the basic principles in endurance sports is consistency. Running, being an endurance sports, needs a consistent attention and focused training.
In simple terms, consistency means once or twice a day; 7 days a week; 30 or 31 days a month; or 365 days every year!
You might not believe but there is a group of runners who runs every day, even in inclement weather (they use the treadmill!). They are called the Running Streakers! For them to be called as streakers, they should run a minimum of one mile every day, whether they are sick or not. These guys are really the hardcores of running!
I haven’t heard of any Pinoy Group of Runners who would fit this kind of group of runners. However, if you browse on the Internet, you will find out that there are lots of groups with their respective “Medal Standings”.
Now, we go back to consistency in running. Whether your goal is to finish a 3K, 5K, 10K or in any distance, your main consideration is your consistency in your training. It means that you have to go out and do your “30-minute” rule for the lesser distances and do your easy long distance runs for the 10K and more distance races on a daily basis! In simple terms, consistency is daily runs!
What is good about running everyday is that you could easily adopt any kind of training program for any distance race.
If you want to improve in your road and trail races in the coming year, make this as your New Year’s Resolution—-RUN EVERY DAY!!!
There is ONLY ONE Finisher within the cut-off time of 32 hours in the “Taklang Damulag” 100-Mile Endurance Trail Run.
Dick Balaba’s Official Finish Time in the Inaugural TD100 Trail Endurance Run is 31:11:26 Hours. So far, a “Course Record” to be broken by future endurance runners! Congratulations to all the runners, “volunteers”, BR Events Staff, 7th Infantry Division, SOCOM, Special Forces Regiment of the Philippine Army and ultra friends who supported the conduct of this historic event in the country. It is official that TD 100 is the FIRST AND ONLY 100-Mile Trail Endurance Run in Southeast Asia!!!
Dick Balaba, Champion and the ONLY Official Finisher of the 1st TD100
I did not qualify for the 35th MILO Finals this time as I did not have the time to qualify in the regional/provincial races. But with the start of my training season for my next year’s running events to attend to, I need to join road races which can serve as my training runs and make them as my guide in my training preparations. Thus, QCIM and MILO Races were part of the training program to build-up my endurance.
At the 3rd Quezon City International Marathon which was held a week before the MILO Finals, I opted to join the Half-Marathon event and I finished it in 2:20:50 hours. It was really a long slow distance run for me to start my training period. I was happy with the result.
After a one-day rest, I started to resume my “30-minute” daily runs; maintain my “30-minute” swimming drills at least 3 times a week; two visits at the gym where I did some light weight lifting (deadlifts, dumdbell exercises, and lunges) and stationary cycling for “30 minutes”. A massage on Friday evening and some brisk walking on Saturday completed my tapering for this event.
As in past MILO Finals, there was a festive mood at the Starting Line and I positioned myself at the farthest back among the Half-Marathon runners. I thought and planned of doing ala-Dean Karnazes style in this run—an LSD run from the back of the pack and slowly gaining some speed along the course with the objective of passing as many runners as I can along the route until the finish line. I have observed this kind of approach in running when I joined the Los Angeles & San Francisco Marathons with Dean Karnazes in the past years.
As soon as the Gun was fired, I started to walk brisky from the back and I was sure I was the last runner. I started to ring my mini-cowbell continuously which brought the attention of the MILO VIPs on the stage. Coach Rio, the Race Director of the Event, approached and greeted me. I thanked him for giving me the complimentary race packet for the event.
It was a very slow start for me as it was still dark and with lots of runners infront of me. As soon as there was natural light, runners would recognize me and I got a lot of greetings. Some runners would recognize me and see me in person for the first time and tried to start some conversation. Others would try to pace with me. Others would make me as their “target”.
At the Km #9, I briefly stopped and walked after I was fed up hearing the sound of dangling keys and coins from one of the runners behind me. The runner asked me why I stopped and I answered him that I could not stand the noise from his noisy keys & coins! When the runner was about 50 meters away infront, I started to run again. At Km #11, I passed the runner and increased my pace. I would never see him again.
On those fly-overs, I would pass more runners! I asked one of the runners who was pacing with me to pass two runners in triathlon suits as we attacked the fly-overs. The other runner nodded and we attacked the fly-overs and I left him halfway on the uphill portion while I overtook the two triathletes. I never saw the runner and two triathletes after that incident.
Believe me, I was having fun during the run. I overtook more runners in the Aid/Water Stations as I would not stop because of the handheld “Sprint” Nathan Bottle on my left hand with my cowbell on my right hand. To add more fun to the run, I would ring my cowbell to most of the ultra runners whom I would meet along the route. I even cheered to the top Pinoy runners using my cowbell. In short, I was running and at the same time cheering everybody with my cowbell!
At The Last Kilometer To The Finish Line
Soon enough, I was nearing the Finish Line. I tried to be relaxed as much as possible after I thought of those previous deaths in running events. One runner died last year in the MILO Finals Half-Marathon; another runner died in the Los Angeles “Rock N Roll” Half-Marathon last October; two runners died in the latest Philadelphia Marathon (one is in his late 20s and the other is a triathlete in his mid-40s); and another runner died in the latest SC Singapore Marathon. All these deaths happened on the last 2 kilometers of the race and/or after crossing the Finish Line. I found out later in my readings that experts would suggest not to “sprint” or do your “extraordinary fastest pace” on the last 800-1,000 meters of the race. Such action might do harm to the heart’s functioning. Don’t pay attention to what the EMCEE is telling to all the runners that “you are almost there” which would trigger you to start sprinting to the Finish Line. Runners should be calm and relaxed as one approaches the finish line!
What could be more relaxing than having a smile, ringing my cowbell, and waving my other arm/palm to the other runners and crowd as I approached and crossed the Finish Line? None! I finished the race in 2:09:25 hours which is a great improvement from my QCIM Half-Marathon result. After I got my medal, swags, and certificate, my day was complete!
Ringing My Cowbell Near The Finish Line
I found out later in the results that I placed #343 overall among the 1,432 runners who finished the race. I could not believe that I was able to overtake/pass 1,089 runners during the race. So far, so good!
So far, MILO Marathon is still the premier marathon race in the country! Congratulations to Nestle, Phils and RunRIO for a job well done!
Note: Thanks to Angelo Lagumbay & Angelo Maravilla for the Pictures
There will be a Final Briefing and CLP on or about 5:30 PM of December 16, 2011 at the Headquarters Special Operations Command (SOCOM) in Fort Magsaysay, Palayan City for all the participants in the 1st Taklang Damulag 100-Mile Endurance Run. The event will have its Gunstart the following day at 5:00 AM (December 17, 2011).
The 1st Taklang Damulag Half-Marathon will have its Gun Start at 5:00 AM of December 18, 2011 infront of the Headquarters Special Operations Command (SOCOM). On Site Registration will be allowed one hour before the Gun Start and a briefing will follow on the route and conduct of the race. The registration fee is One Thousand Five Hundred Pesos (P 1,500).
The following will be the mandatory kits to be carried by the participants of the TD 100-Mile Endurance Run:
1. First Aid Kit
2. Headlight and/or Hand-held Flashlight
3. Hydration System that would last up to 20 kilometers.
4. Cell Phone
5. Light Water-proof Jacket (In case of inclement weather/rains)
6. “Wet Wipes”
As for the TD Half-Marathon runners, they have to carry a hydration system, cellphone, and First Aid Kit.
These kits will be inspected during the Final Briefing (for the TD 100 runners) and On Site Registration (for the TD Half-Marathon runners).
Drop Bags will be allowed in Only Two Aid Stations ( at the Starting Area and at the Fernandez Hill). Make sure to mark your respective drop bags with your name and race number and they will be collected before the Gun Start.
Last year, I finished the 2nd QCIM Marathon in 4:30+ hours and I liked the very challenging route where runners would experience running inside the UP Complex, on the wide and rolling terrain of Commonwealth Avenue and within the La Mesa Dam Area. I did not have much training in preparation for this event as I wanted to experience running through the whole course. You can read my Race Report here.
As a QCIM “loyalist”, I really wanted to join the Full Marathon but due to my rest and recovery after joining the 1st Bakersfield Ultra Marathon Madness (BUMM) 32-Mile Trail Run in Bakersfield, California, I had “zero” training for the said distance. Instead, I decided to join the Half-Marathon event. I treated this race as part of my “base endurance” training in preparation for future events in the coming year. This is an event that would “kick start” my incoming season of running. (Note: If you noticed in my pictures that I was wearing a Running Visor, that could be a hint for a serious training to come!)
The race started at 4:30 AM and I focused on my plan to treat this event as a LSD run. I always remind myself at the starting line to stay relaxed as much as possible during the race. My first 5 kilometers were very relaxing as I joined most of the average runners at the back. I was averaging a pace of 7:00+ minutes per kilometer on those first 5 kilometers and I was having fun!
Sometimes I break some time-tested “lessons learned” in running. Whenever, I run the QCIM, I always use newly-bought running shoes and most of the time, these shoes are not categorized as running shoes on paved roads. Last year, I used the New Balance MT 101 trail running shoes and it passed the test on my feet and legs. No soreness, blisters and injury using a light, thin-soled, and almost “zero-drop” trail shoes. Last Sunday, I used the New Balance XC 700 which is considered as a Cross Country Running Shoes. It has some rounded-tipped “spikes” on its sole which one could feel as it is being used for the first time. However, after a few pounding on the ground, the feet would be used to the feeling and it would eventually disappear.
Relaxed and Having Some Fun!
From Km 6 up to the Finish Line, I gradually increased my pace within the 6:20 minutes to 6:50 minutes, average pace per kilometer. I barely took a glance on my GF 305 watch as I was running on how my body feels during the run. Basically, I was having fun and tried to be relaxed as much as possible. My first two swimming lessons had greatly contributed on my ability to run on a more relaxed manner! For the first time, I was surprised to experience the feeling of being relaxed throughout the run. No pressure, no competition, no whining, no “target” time to think of, no cursing on the lack of water cups on the Aid Stations and no “target/s” infront to overtake. The feeling was just like running as if I was alone in a trail and enjoying the views around!
Near The Finish Line
With such experience and relaxed running, I did not know that I was already approaching the Finish Line! Finally, I crossed the Finish Line with an official time of 2:20:50 hours. It could be my slowest Half-Marathon Race but the feeling of running relaxed and following/focusing my race plan was a great experience.
Another Finisher's Medal in Running
Thank you, RUNNEX, SMDC and Quezon City for a successful conduct of the 3rd QCIM Marathon.
Note: Thanks to LeStSky Runner and Pinoy Fitness for the Pictures they posted at Facebook!
In any kind of sport or game, whether it is for casual exercise or for competition, every one should know the “rules of the game”. Most of the competitive sports have a set of Rules and Regulations in order to maintain good order and efficient conduct of a game or an event. Without these rules and regulations, the event will never be called a “sports discipline”.
If a person would like to engage in any kind of sport discipline, the first thing to do is to find out its rules and regulations. The Internet is full of information on this matter and all you need to do is to input/type the topic you want to research on your browser or in Google and everything is there for you to read and download. It is very easy and fast.
By following these rules and regulations, it will be easier for you to appreciate and improve on the sport/game you want to learn or concentrate in. Do not wait for the other practitioners/athletes or opponents to remind or warn you about its rules and regulations. Prevent yourself in an embarassing situation with the pros.
In running, there are rules and regulations that should be followed also. However, they are very easy to comprehend and follow as they all boil down to these words—Common Sense, Fair Play, Honesty, and Courtesy. There are also running events that are very unique from the usual 5K, 10K, 21K or Marathon Races where you have strict duties and responsibilities of support crew and pacers. (Note: There should be no Support Crew and/or Pacers in Marathon/42K Races). Usually, support crew and pacers are included in ultra running events and they have some responsibilities and restrictions on how they would be able to support their runners. If you want to know more of these, you can browse on the rules and regulations of the Badwater Ultramarathon (for Ultra Road Races) and/or the Western States 100-Mile Endurance Run (for Ultra Mountain Trail Runs).
At present, I am now trying to read every word of the Rules and Regulations of a Triathlon Event as published in Triathlon Resources in the Internet. They are very long and very specific but knowing the details would be the first step to really appreciate the sport.
It is about time that our local ultrarunners should and may be able to experience what it is like to run a 100-mile trail endurance run. This idea came about during the first quarter of this year as I tried my best to come up with a venue where familiarity and security are the most important factors to be considered. Since Fort Magsaysay of the Philippine Army is the most accessible and visitor-friendly among the military camps outside Metro Manila and for having been stationed and assigned to this camp in my past military carreer, the camp is the best choice for such running event.
Planning had been done since July of this year and the course had been plotted and I had personally ran through the route. Some of the detailed technical data/map are yet to be published in electronic and printed form but I will assure all the participants that the course will be well-marked and guides/marshals will be stationed in critical areas where runners might be lost and might choose or end up in another trail/route.
There will be ample Aid Stations along the route which will be serving hydration needs and solid and hot foods to everybody. However, each runner must be able to bring with them their hydration system during the run. There are portions of the route where sari-sari/convenience stores are located in the centers of populated areas and runners must be able to bring with them some cash. Some portions of the route are accessible to support vehicles, however, there is NO need to bring support vehicle during the race. I will not be strict on the use of support vehicle as long as they will not “shadow” or “pace” with the runner or else the runner will be disqualified. Every runner should be able take advantage of the food and services of the Aid Stations.
Since this is a “pilot event” and the “first” of its kind in the country, we have prepared finisher’s swags (belt buckle, individual medallion, individual trophy, and Finisher’s Shirt) to only FORTY (40) FINISHERS within the cut-off time of 32 HOURS. If you have officially finished a 50-mile or 100K trail/road race, you are qualified to join this race.
FINAL BUCKLE wil have a SILVER CARABAO HEAD With the GOLD SUN
For the local runners, the registration fee is Six Thousand Pesos (P 6,000). For the foreign runners, the registration fee is One Hundred Fifty US Dollars ( $150). Payments can be made to the A Running Circle Store Manila (ARC); Landbank Account Number 1686-0795-85 in the name of Jovenal Narcise; or during the Briefing Event on December 16, 2011 in Fort Magsaysay, Palayan City. Updates on the Briefing Event will be announced in this blog or at my Facebook Event Wall. Registration starts TODAY. If you have further inquiries, you can send your e-mail at jovie75@hotmail.com or post a message on my Facebook Wall.
The course is an EASY Course which consists of an 80-Kilometer Loop where the runners would run twice. The 80K Loop goes around the periphery of Fort Magsaysay’s Cantonment Area and 50K of that loop will cover 2 loops of up and down the Taklang Damulag and Fernandez Hills. To summarize, runners would run 2 loops of the 80-K Loop and 4 loops of the Taklang Damulag-Fernandez Hills Complex. The course has an estimated total ascent of 17,000+ feet and total descent of 18,000+feet.
The Race starts on or about 5:00 AM (or earlier) of December 17, 2011 infront of the Special Operations Command Headquarters in Fort Magsaysay, Palayan City. The race has a cut-off time of 32 Hours. If a runner can not complete ONE Loop (80K) within 15 Hours, he/she will be declared DNF. PACER (one at a time) is allowed to join the runner on his/her SECOND Loop up to the FINISH Only.
For the Half-Marathon Event, the Registration Fee is One Thousand Five Hundred Pesos (P 1,500). Details of registration and payment of fees are the same with the 100-Mile event.
To refresh the participants, the following were the posts I have published in relation with the planning of the event:
If you finish this running event, you don’t only earn a very distinct “bragging rights” among Pinoy Ultrarunners but also have the rights and privelege to be a PART in the History of Running In The Country.
As a “beginner” in running, one should follow what I call as “30-minute” rule. For that matter, those who would like to engage in any endurance sports as “beginners” should follow what I term as the “30-minute” rule. What should be the emphasis in training is the observance to complete 30 minutes doing your workout, whether it is walking, jogging, running, cycling, swimming, biking/cycling, rowing and/or any sports that involve aerobic capability of the body.
Make one’s training to be as “time-based” instead of trying to find out or complete a certain distance. Knowing the distance you have covered after 30 minutes will come later as you progress and be comfortable doing this “time-based” workout. There is no need to be excited on how far you have covered for the period as there will be time to consider the distance and time in your daily training journal.
The “30-minute” workout does not include the warm-up, stretching, and “cool-down” exercises. There is no particular pace during the “30-minute” workout as you do your activity by taking it easy and comfortable.
Your progress in your selected sports will have a faster result if you do this “rule” everyday! Make this rule as part of your daily activities and of course, you need a lot of discipline to do this.
Maybe in 2-3 weeks, you will be surprised that you can already cover the following distances with the corresponding activity:
Walking—1.5 to 2 Kilometers
Jogging—3 Kilometers
Easy Run—3.5 to 4 Kilometers
Cycling—10 Kilometers
Swimming—400-500 meters
Remember, 30 minutes of your time on a daily basis to engage in any aerobic activity is very easy. Think DISCIPLINE!
Bald Runner 
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