Race Director’s Report: 1st BDM 160K Ultra Marathon Race (Longest Edition)


Race Director’s Report (Longest Version): 1st BDM 160K Ultra Marathon Race (February 26-27, 2011)

Birth of an Idea/Concept

The idea was brought about by my invitation as the Guest of Honor and Speaker during the Araw ng Kagitingan  Bike/Cycling Event sponsored by the Philippine Veterans Administration Office under the Chairmanship of DND’s Undersecretary Ernesto Carolina which was held on the 1st week of April 2010. The cycling event consisted of Officers and EPs of the AFP and other Bike Clubs in Metro Manila and other provinces within the suburbs of Metro Manila. Almost 200 cyclists attended the event where they started at the BDM Shrine in Mariveles, Bataan and finished inside the Capas National Shrine, passing through the historical markers and Kilometer Posts of the Bataan Death March in the Old Railway Stations in San Fernando and Capas, Tarlac.

As most of the cyclists arrived in the early afternoon, I asked a lot of cyclists with cyclometer on their bikes on the actual distance they have traveled or biked on the said route. More than four cyclists registered a distance of 151 kilometers as they ended on the last Flagpole of the Capas National Shrine. This gave me the idea that the distance from Mariveles, Bataan to Capas National Shrine could be a running event that would completely commemorate the distance travelled by the POWs by march and by train.

Planning

Being “low-tech” and non-Google Map expert, I started to plan the route by actually going to the area and recon the place where the runners would continue as soon as they reached BDM Km Post 102 in San Fernando, Pampanga. My former multi-day run from Manila to Baguio City using the McArthur Highway gave the idea to let the runners take this road as they proceed to the Old Railway Station in Capas, Tarlac. (There was no way for me to trace the old railway that connects San Fernando, Pampanga and Capas, Tarlac.)

I considered in my planning that there is a necessity for a “test run” for the BDM 151 runners, at least, one month before the Race Day and it would be an easy 49K long run.

I made an announcement in my blog that there will be a longer version of the BDM Ultra Marathon Race which will end at the Capas National Shrine in Camp O’Donnell, Capas, Tarlac sometime in May/June 2010. I received a lot of comments from friends and Finishers of the 2010 BDM 102 that it would be a big challenge on their part and they were amenable to join the said extended distance. In addition to the said positive and encouraging comments, some of the runners intimated that if possible, I could extend it to 160K so that the runners would be able to experience a solo 100-Mile Run. Initially, I did not approve of it because there is no historical basis to extend the Bataan Death March as what was stated in the books of history.

In one meeting with my brother, General Samuel, on the third quarter of last year, he told me to contact another General who is now the Historical Officer of the AFP, General Aguilar. Through these good Generals, they informed me that the POW Concentration Camp at Camp O’Donnell was divided into Two Sectors/Areas. Sector/Area 1 is the same area where the Capas National Shrine was established and it was the POW Concentration Camp of the Filipino & Militia contingents; while Sector/Area 2 which is now the area occupied by the Training and Doctrine Command (TRADOC) and Light Armor Division (LAD) of the Philippine Army was the POW Concentration Camp of the US troops before they were finally transferred to Nueva Ecija in June/July of 1942.

So, the BDM 151 could be extended for another 9-10 kilometers just to meet the requirements of a 160K Run with the purpose of letting the runners reach the TRADOC, PA area and back to finish inside the Capas National Shrine. The DPWH Km Post 118 along the Capas-Sta Juliana Road was used as the turn-around point for the course. I had to measure this distance again from the Gate of the Capas National Shrine up to Km Post 118 just to make sure that it will be 160 kilometers.

Advance Scheduling

Due to the increasing number of applicants for the 3rd BDM 102K Ultra Marathon Race which breached the 200 limit of runners, I decided to schedule the BDM 160K in advance, at least, one week before the main event, which is the BDM 102K. The reasons were for the safety and control of the runners. Also, I don’t like that my attention and focus will be divided to two different races in one day in two different finishing areas. It would not be possible for me to be shuttling from one finish line to another with 58 kilometers in between each other!

With the BDM 102 as the main event, I decided that the focus and attention should be concentrated on the supervision and administration of the 1st BDM 160K Ultra Marathon Race due to its being the longest, hardest, and most challenging distance. This will entail a lot of pre-positioning of our time stations/checkpoints and mobile marshals within the distance of 160 kilometers.

It was an action that I have to take risk as most of the participants from outside the country were pissed off or complained due to another adjustment in their flight schedules. I am really sorry for those who were affected by this decision but in the end it was the right decision in order to have a successful result in this event. I hope that those who were not able to join this event due to such decision would be able to come and join the event in its second edition.

Ultra Marathon Clinic

At least 4-5 sessions of lecture had been conducted at the Philippine Army Officers’ Clubhouse Lecture Room ranging from subject topics like Training, Strengthening Program, Hydration, Apparel, Nutrition, Race Strategy, Support Crew Tips and Techniques, Reminders and Rules & Regulations, Heat Training and others. It was the lecture of Atty Jonnifer Lacanlale that gave the insight among the participants on what it takes to finish a 100-Mile Ultra Trail Run as he just finished the GNW 100-Mile Endurance Run in Australia.

Test Run

There was only one scheduled “test run” for the BDM 160 runners which was held at least one month before Race Day. The “test run” was from BDM Km Post 102 in San Fernando to the Finish Line, a distance of 58 kilometers. I scheduled it to start in the late afternoon, 5:00 PM, which is the estimated time that the lead runners would reach the area on Race Day. And I was right in my estimation for the said start as compared on what really happened on Race Day. The runners were exposed on what it felt to run on night time along the dusty and traffic areas on the stretch of San Fernando-Angeles-Mabalacat-Bamban Areas, and the cold breeze (and lots of dogs) as they run along the Capas-Sta Juliana Road and ending at the Gate of the Capas National Shrine.

Registration Fees

The registration fee is costly if compared with the BDM 102K Race. This race and the  experience you get has a “class” of its own because of its historic significance, the procurement of the “Finisher’s Silver Buckle”, and being the most prestigious extreme running event in the country today. There will come a time that this event will be participated by those who have saved their money and well-trained & sincerely prepared  for the event.

Qualifications

I became strict on this matter as I advised late applicants that they have to finish first the BDM 102 before they could be considered and invited to join this premier event. The foreign runners from USA had finished 100-Mile Endurance Runs and I accepted them. The Singaporean Runners had to finish a 100K Running Event within the cut-off time of 18 hours within the year prior to the event just to be able to qualify to join the BDM 160K. I am glad they complied with this requirement in one of their ultra races in Singapore.

I have to turn down triathletes who applied and had finished 70.3 Ironman or Kona Ironman because of the reason that they have to finish first the BDM 102K Ultra Marathon Race before their application will be considered to join the BDM 160. It is not a guarantee that an Ironman Finisher would be able to finish the BDM 160K without trying and qualifying first in the BDM 102K.

Race Day (February 26-27, 2011)

Fifty-Nine (59) “brave warriors” toed the starting line inside the BDM Shrine in Mariveles, Bataan at 5:00 AM of Saturday, February 26, 2011 for another historic moment in the history of running in the country. The BDM 160K Ultra Marathon Race is the first 100-Mile Solo Road Race in the country which is doubly significant because it is a tribute and commemoration of the infamous Bataan Death March in April 1942.

Out of the 59 runners, 7 are foreign runners—2 from the USA and 5 from Singapore; and four (4) ladies—2 locals and 2 foreigners.

After a short program that consists of an invocation (by Jonel Mendoza), singing of the US (by Gilbert Gray) & Philippine National Anthems (by all the runners & crew), and a brief final instructions by the RD, the gun went off at exactly 5:47 AM. The runners left the BDM Shrine with a slow jog and most just walked due to the heavy traffic of vehicles and personnel near the Shrine.

BDM Km Post #14

After two kilometers, the runners had stretched out on the left side of the road while their support vehicle had to “leap frog” to Kilometer Post #7 and wait for their respective runners to arrive thereat. After one hour had elapsed, the 59 runners have already covered a stretched distance of 14 kilometers, with the 3 lead runners (Lacanlale, Iglesia, Santos) reaching the Km Post 14 in 1:12 hours which was a very fast pace for a 100-Mile race on the early part of the event. As the first group of runners had cleared Km Post #14, the last runner (Wenceslao), while brisk walking, just passed by Km Post #7. Despite the increase in elevation on the 1st 7 kilometers to about 800 meters and the strong headwind meeting the runners on top of the mountains and hills of Mariveles, the lead runners maintained their fast pace (5:08 mpk) as if they were running a Marathon Race.

The fast pace could be attributed by the cooler temperature prevailing on the early morning of Saturday; the strong wind and breeze; the overcast sky; and the pressure within each runner and the competition.

The second group of leading runners at Km #14 with one minute difference from the 1st group consisted of Albert Salazar, Junrox Roque, and Gene Olvis and the group of Singaporean runners  (Wee, Sean Say, & Paulina) were trailing them with a difference of two minutes. Jonel Mendoza, General Narcise, Lemuel Narcise and John Jeffrey Avellino’s were on the middle of the stretch of runners with 28 minutes behind the leaders and they were running at an average pace of 7:08 minutes per kilometer. While the last runner, Jael Wenceslao, was able to clear Km Post #14 in 2:09 hours (9:13 mpk pace).

BDM Km Post #23 

At the next critical intersection at Km Post #23, Jonnifer Lacanlale & Wilnar Iglesia were running together and reached the place in 2:26 hours. They slowed down to an average pace of 6:20 mpk because of the terrain of the route as it was a rolling road. Behind them in 3rd with 4 minutes difference was Gene Olvis and followed by Junrox Roque and Totoy Santos. A 10-minute difference from Totoy Santos, Say Huat Tan & Paulina Tanoto had been established as they arrived at the intersection. Victor Ting, General Narcise, Jonel Mendoza, and Lemuel Narcise were still at the middle of the pack where they reached the intersection in 3:28 hours. Abe Lim and Gilbert Gray, both from the USA were ranked #38 & 39, respectively, with an identical time of 3:32 hours. Consistently, Jael Wenceslao reached the intersection as the last runner #59 in 4:13 hours with an average pace of 11 mpk!

BDM Km Post #32

The sun started to appear and the sky became clear from clouds when the runners were about to reach the intersection at Km Post #32. Wilnar Iglesia was already leading at this point with 4 minutes ahead of Jonnifer Lacanlale. Iglesia reached this point at 2:58 hours. Gene Olvis and Junrox Roque were trailing Lacanlale with 2 minutes difference. Totoy Santos was on 5th place with 13 minutes difference from Olvis & Roque. Totoy Santos was followed by the Singaporean Runners (Sean Say, Hong Soon, Wee Tech & Paulina) and reached the Km Post #32 in 3:26 hours. Aniceto Grimaldo, Jonel Mendoza, and General Samuel Narcise were at the middle of the pack with a time of 4:21 hours. They were followed by Blas Ople Tiangco, Mark Hernandez, and Julius Giron with a time of 4:25 hours. Eventually, Gilbert Gray and Abe Lim from the USA had improved their ranking/standing when they reached this point. The two runners were ranked #33 & #34, respectively. Jael Wenceslao was still the last runner who reached this point in 5:15 hours.  

BDM Km Post #50

Wilnar Iglesia was the first runner to reach this point in 4:27 hours with 10 minutes difference from Jonnifer Lacanlale who was the second runner. 3rd runner was Gene Olvis with a time of 5:00 hours. Sean Say Huat Tan of Singapore was the 4th runner in 5:04 hours followed by Junrox Roque in 5:13 hours. Junrox was followed by Wee Tech Hian and Seah Hong Soon after 7 minutes. Totoy Santos and Paulina Tanoto arrived #8 & #9, respectively, with a time of 5:34 hours. Gilbert Gray of USA was able to gain grounds as he improved his standing to #18 as he reached this point in 6:33 hours. Jonel Mendoza has also gained grounds from #25 in Km Post #32 to #20 as he reached this point. Mark Hernandez and Julius Giron were still together and ranked # 22 & #23 with a time of 6:44 hours, followed by General Samuel Narcise with 14 minutes difference. Jael Wenceslao was no longer the last runner when he reached this point in 7:41 hours and gained grounds to be ranked #51. Junar Layug & Joseph Soriao were the last runners to arrive with an identical time of 8:06 hours.

RD’s Personal Observation From BDM Km Post #50 to #97 

After the 59 runners arrived at BDM Km Post #50 in Abucay, Bataan, I left the place aboard my vehicle and took the Roman Highway so that I can catch up with the lead runners before they would reach the intersection that goes to the town of Guagua, Pampanga after passing Lubao, Pampanga. I brought a Race Marshal to be prepositioned on the said intersection.

At the vicinity BDM Km Post #80 (before reaching the Poblacion of Lubao, Pampanga), I saw Jonnifer Lacanlale brisk walking on the left side of the road and I asked him what is the problem or “issues” he was encountering. I slowed down driving my vehicle and asked him about his situation. He gave me a body language that sent me a message that he is “giving way” for the stronger runners and had some problems with his quad muscles due to stiffness and cramps. I smiled at him and shouted that he can still make it and be able to recover along the way. To be accurate, I shouted at him, “Kaya mo pa yan!” Pwede ka pang maka-recover niyan!” and gave him the “thumb-up” sign before I left him.

I tried to catch up with the lead runner/s as I proceeded to the Poblacion of Guagua, Pampanga. The first runner I was able to catch up (after leaving Jon Lacanlale) was Gene Olvis and tried to ask about his condition and he answered that he was doing fine. As I moved forward, I saw Sean Say Huat Tan approaching Km Post #85 and he was the second place runner at this point. I tried to ask him about his condition and he answered that he was doing fine. I gave him a “thumb-up” sign before I left him.

After positioning my Race Marshals at the Poblacion of Guagua, Pampanga, I proceeded to Bacolor, Pampanga, towards San Fernando, Pampanga, just to find out where Wilnar Iglesia was located. I was surprised to see him running towards BDM Km Post #97 and he was strong with a consistent pace. I asked him if he is ok and he replied with a positive answer. I could only conclude at this point that the lead runner was already ahead by 12 kilometers from the second runner.

As I returned to Poblacion of Guagua, Pampanga and to pick-up my Race Marshal at vicinity Km Post #83, I saw Sean Say Huat Tan approaching BDM Km Post #89 and Gene Olvis trailing him. After I picked up my Race Marshal at Km Post #83, I turned around and proceeded back to Guagua Poblacion. As I approached Guagua Poblacion, I saw Jon Lacanlale jogging & shuffling and he told me that he was able to recover and he is bouncing back on the race. At this point, my staff informed me that Wilnar Iglesia was approaching the BDM Km Post #102 with a time of 10:20 hours!

After 10+ hours had elapsed, the 59 runners have already stretched out within the distance of 35 kilometers in between the lead runner and the last runner!

BDM Km Post #83

At this point, Wilnar Iglesia was leading the runners with a time difference of 47 minutes from the 2nd runner, Sean Say Huat Tan and arrived with a time of 7:14 hours. The 2nd runner arrived at 8:01 hours. Gene Olvis was 3rd runner with a time of 8:11 hours while Jon Lacanlale arrived with a time of 8:40 hours. Singapore runners Wee Tech Hian and Hong Soon were ranked # 5 & #6, respectively with 19 minutes difference from Jon Lacanlale. Gilbert Gray from the USA improved his standing at this point and landed at #12 with a time of 11:16 hours. Ariel Cortez of the Philippine Army was ahead of him who arrived 6 minutes earlier with a time of 11:10 hours. Jonel Mendoza slowly improved his standing by placing #18 with a time of 12:45 hours. Mark Hernandez arrived at this point with a rank of #21 with a time of 12:57 hours followed by General Samuel Narcise in 13:00 hours. Jael Wenceslao had tremendously gained grounds at this point where he landed as #30 (from #51 @ Km Post #50) with a time of 13:23 hours. Patrick Alcomendas, who was consistently on the upper half of the runners, had slowed down and eventually arrived as runner #48 with a time of 14:26 hours. Joseph Soria was the last runner to arrive with a time of 15:03 hour.

Only 53 runners arrived and crossed this point. Six (6) runners have declared themselves as DNF.

BDM Km Post #102

Wilnar Iglesia reached this point in 10:20+ hours as the leading runner. Gene Olvis was the 2nd runner to arrive with a gap of 1:26 hours from the lead runner. Sean Say Huat Tan was 3rd with 5 minutes difference from the 2nd runner with a time of 11:51 hours. Jon Lacanlale was 4th with a time of 12:36 hours followed by Seah Hong Soon in 12:44 hours and Wee Tech Hian in 12:59 hours. Francisco Lapira was trailing Paulina Tanoto with 3 minutes difference as he arrived in # 9 with a time of 13:45 hours. Gilbert Gray had overtaken Ariel Cortez and Junrox Roque and placed #10 as he reached this point in 13:53 hours. Albert Salazar had also recovered and arrived as #15 with a time of 15:10 hours. Kelly Lim was the 2nd woman to arrive as #21 with a time of 16:27 followed by Abe Lim of the USA with a time of 16:28 hours. Unfortunately, Abe Lim had to wave and drop the towel once he crossed BDM Post #102. General Samuel Narcise was able to overtake Jonel Mendoza along the way as the General arrived as #23 with a time of 16:31 hours followed by Joma Galauran in 16:41 hours and Jonel Mendoza in 16:42 hours.

Haide Acuna was the 3rd lady runner to cross the BDM Km Post #102 in 17:34 hours and ranked #37. Raiza Tulan was the 4th and last lady runner that reached this point in 17:39 hours. The last runner who cleared this point in 18 hours was Dionam Basco and the rest of the runners behind him were declared DNF.

After 18 hours of running, only 49 runners were left on the road with the goal to reach the finish line within the cut-off time of 30 hours. Ten (10) runners eventually were declared as DNF.

BDM 160K Km Post #135 (@ Vicinity Bamban Bridge)

Wilnar Iglesia arrived at this point in 14:21 hours with a time difference of 1:56 hours from the 2nd runner, Sean Say Huat Tan who arrived at 16:17 hours. Eight (8) minutes later, Gene Olvis arrived as the 3rd runner with a time of 16:25 hours. Jon Lacanlale was 4th trailing behind Gene Olvis by 27 minutes and arrived at this point in 16:52 hours. Sean Hong Song was the 5th runner with a time of 17:30 hours and trailing behind Jon Lacanlale with a time difference of 38 minutes. Wee Tech Hian was the 6th runner with 15 minutes behind Hong Soon. Arman Fernando was able to gain grounds as he was able to overtake Francisco Lapira and Gilbert Gray and put himself to number #8 with a time of 18:15 hours. Paulina Tanoto, the 1st woman in the race, placed #11 with a time of 20:15 hours. Julius Giron was able to overtake Junrox Roque and he placed #15 with a time of 21:43 hours with Junrox Roque trailing behind with 9 minutes difference. Jael Wenceslao was already ranked as #18 with a time of 22:05 hours at this point and was able to jump from #30 @ BDM Km Post #102. (This guy really conserved his energy during the daytime run and only to get stronger during the night run!) Jonel Mendoza was steadily maintaining his pace with a time of 23:52 hours while General Samuel was following him with a gap of 8 minutes and a time of 24:00 hours.

At this point, my time marshals had only listed 35 runners who passed the Bamban Bridge with the last runner, Arturo Virata, with a time of 24:22 hours and it was already 6:09 AM of Sunday.

The remaining runners have only 6 hours left before the cut-off time of 30 hours with 25 kilometers to go. Severe running–related injuries would be the only reasons why any one of them would not reach and cross the Finish Line and declare themselves as DNF. The mental challenge was on the mind of each of the runner at this point.

@ Highway Post #118/Turn-Around Point on the last 5K

As I approached the turn-around point at Km 118 near the TRADOC, PA Compound in Camp O’Donnell to check if my route marshal had been positioned thereat, I saw Wilnar Iglesia and his Pacer brisk walking in his half-naked attire with long tights as he was 100 meters away from the turn-around point. I said some encouraging words to him that he could finish the race in sub-18 hours! He looked pale and tired but I could see in his eyes the determination to finish the race with a good time.

I left him on the road and proceeded directly inside the Capas National Shrine to set-up the Finish Line Banner, the electrical lightings, and prepare for the Silver Buckle and other awards/souvenirs for the finishers. I knew I have a lead time of almost one hour before he finally arrives inside the Shrine.

Finish Line @ Capas National Shrine

Wilnar Iglesia arrived and crossed the Finish Line at exactly 11:22 PM of Saturday evening with an official time of 17:35:48 hours. It took him 3:14 hours to cover the last 25K-leg of the race. After the traditional “hug” from the RD, I gave him his Awards—1st BDM 160K Silver Buckle; #1 Finisher’s Medallion, BDM Km Post Trophy, and Finisher’s T-Shirt with Collar. He was apologetic to me for having slowed down and walked on the last 9 kilometers of the race and thereby extending so much time for me to wait for him to cross the Finish Line. This guy is so humble!

From here, it was a waiting game for me for the next runner/s to arrive. The Shrine was so silent and the place was windy and cold. It was past midnight already and I was shivering from the cold breeze of the early morning. Even if I was wearing a thick Adidas Cotton Track Suit with a T-Shirt inside, I was still feeling cold that I have to get inside my vehicle just to be able to warm myself.

After 3:17 hours, I was surprised to see Jonnifer Lacanlale approaching the Finish Line Banner from a distance of 10 meters! He was running like hell and as fast as possible as if somebody was trying to catch and kill him from behind! He was trying to catch his breath and perspiring like he was running under the heat of the sun when I hugged him! After the traditional hug, he immediately lie down on the cemented steps of the Shrine to rest. His official finish time is 20:52:18 hours!

Almost 2 minutes after Jon Lacanlale crossed the Finish Line, Gene Olvis was also sprinting so fast to cross the finish line as if he had seen a ghost along the 400-meter paved stretch of the Capas National Shrine! Gene was able to register an official time of 20:54:08 hours placing himself as the 3rd runner to cross the Finish Line. I overheard Gene saying the following to Jon Lacanlale, “Pare, ang lakas-lakas mo!” Through the blog of Jon Lacanlale, I found out that these “two warriors” battle it out on the last 5K of the course with a blistering pace of a 5,000-meter run in an oval track!

And the rest is history.

Sean Say Huat Tan of Singapore arrived as the 4th runner in 21:07:42 hours. Wee Tech Hian, another Singapore runner arrived as the 5th runner with a time of 21:44:06 hours. Totoy Santos arrived as the 6th runner followed by a teary-eyed Sean Hong Soon of Singapore as the 7th runner in 22:30:11.

Arman Fernando was so gentleman enough not to overtake Sean Hong Soon who finished ahead of him by mere 5 seconds! Arman placed #8 with an official time of 22:30:16 hours. I found out later that he really wanted to be ranked as #8 Finisher because it’s his favorite number. He even reserved the Race Bib #688 for this race. So, he got his lucky number in this race, from Start to Finish!

Francisco Lapira crossed the finish line as #9 with an official time of 23:21:10 hours. His hug was a memorable one as he lifted me for a few seconds in the air. Gilbert Gray from the USA, carrying the flags of the USA and Philippines, followed in a few seconds as the #10 with a time of 23:21:25 hours. While he was hugging me, he also lifted me into the air. These guys are really big and strong and still have the strength to carry me after going through a 100-Mile run. These guys are simply amazing!

Ariel Cortez, a First Lieutenant of the Philippine Army, arrived at the Finish Line at sunrise with an official time of 24:49:39 hours placing him in #11th position. After one hour, Jael Wenceslao arrived with his wife, Cookie, as his Official Pacer with a time of 25:49:33 hours placing him in #12th position. Jael was sporting a “Tony Krupicka”-look (half-naked with very short running shorts) without the long hair and mustache/beard!

The first woman finisher, Paulina Tanoto of Singapore, followed as the #13th runner with a time of 25:56:37 hours. The 2nd woman finisher, Kelly Lim, proudly carried the Singapore Flag as she crossed the finish line as # 29 with a time of 28:54:38 hours. She had to be given with a seat after she crossed the Finish Line and she was seated while I was giving her awards.

General Samuel Narcise finally entered the Gate of the Capas National Shrine with so much time to spare before the cut-off time of 30 hours. He was declared finisher #31 as he crossed the Finish Line in 29:18:20 hours.

At this moment, I started to ask the location and condition of my friend, Jonel Mendoza. As the minutes and seconds ticked before the cut-off time of 30 hours, I received information that he had 18 kilometers more to go before he reaches the Finish Line and he had some “issues” to deal with. I advised his crew for him to finish the race even beyond the cut-off time. As I closed the arrival of the Official Finishers of the race, I got information that he declared himself as DNF for the race.

Officially, 34 runners, out of the 59 starters, finished the race within the cut-off time of 30 hours. At exactly 11:47 AM of Sunday noon, the official time was closed.

Unofficial Finishers

I maybe harsh and strict with my rules and regulations in my races but there are also ways and means where I could be very kind and generous to my runner-competitors. It is for this reason that I waited for the arrival of the remaining runners who forced themselves to keep up the challenge to finish the FIRST 100-Mile Run in the country and get the reward for their accomplishment. Although I don’t include them in my Official List or Result of my races, I will mention them and acknowledge their accomplishment through this blog. (These guys should be paying me an extra compensation for waiting for them up to 6 hours under the heat of the sun!)

#35 Ramon Gillego—–30:23:27 hours

#36 Haide Acuna (F)—31:08:05 hours

#37 Mar Marilag ——-34:05:54 hours

#38 Christopher Montaos—36:05:08 hours

Except for the BDM 160K Silver Belt Buckle, these 4 “brave runners” received their Bataan 160K Finisher’s Medallion, BDM Km Post Trophy, and Finisher’s T-Shirt.

Conclusion

My special gratitude and thanks to all the runners who had the courage to be a part of this historic event in running in this country. Each of these runners has their own story to tell as they could even write a book out of their failures and victories in order to explore and go beyond their physical and mental limits. These runners, whether they are finishers or not, will serve as inspiration to upcoming ultra runners in this country.

The “flood gates” had been opened and we have proven that we can conduct a 100-mile road race in our country despite our hot and humid weather (without corporate sponsors). We have proven also that we are already known by other countries and ultra runners worldwide that there is a historic Bataan Death March Ultra Marathon Race which could be done ONLY on the very exact place where history/event had happened. There is only ONE Bataan Death March Route and it is located in the very heart of our country.

This road race will remain to be the ultimate test to runners who have properly trained and prepared for the daunting distance. This race is not for the fast runners but a race for the patient, matured, strong, smart, and have the positive determination to finish the race.

See you on the next edition of the BDM 160K Ultra Marathon Race!

Official Result: 1st BDM 160K Ultra Marathon Race


Rank Name Time
1 Wilnar Iglesia (CR) 17:35:48
2 Jonnifer Lacanlale 20:52:18
3 Gene Olvis 20:54:08
4 Say Huat Tan 21:07:42
5 Wee Tech Hian 21:44:06
6 Graciano Santos 22:07:30
7 Seah Hong Soon 22:30:11
8 Armand Fernando 22:30:16
9 Francisco Lapira 23:21:10
10 Gilbert Gray 23:21:25
11 Ariel Cortez 24:49:39
12 Jael Wenceslao 25:49:33
13 Paulina Tanoto (F) 25:56:37
14 Carlo Bacalla 26:08:30
15 Gregorio Ocampo 26:11:59
16 Albert Salazar 26:42:14
17 Don Ubaldo 27:28:10
18 Rodel Cuaton 27:41:42
19 Julius Giron  27:43:30
20 Rico Cabusao 27:44:20
21 Mel Severino 27:53:20
22 Ed Yonzon 28:08:10
23 Junrox Roque 28:12:50
24 Jose Ma. Galauran 28:15:15
25 Red Samar 28:26:50
26 Aniceto Grimaldo 28:36:38
27 George Dolores 28:44:54
28 Ralph Salvador 28:45:22
29 Kelly Lim (F) 28:54:38
30 Chito Carreon 28:58:18
31 Samuel Narcise 29:18:20
32 Arturo Virata 29:29:15
33 Luis Arcangel 29:30:18
34 Ronaldo Sulapas 29:40:20

Final Briefing For BDM 102 & 160


 To those who will be participating in the BDM 160 and 102, please check this out. This will serve as your last briefing before the start of the race. We will have a simple ceremony at the Starting Area without any “frills and distractions”. The earlier we start the race, the better for everybody!

rules-regulations-bdm-102-presentation

Good luck to everybody!

Weekly Summary (Feb 14-20, 2011)


February 14, 2011: REST DAY. No runs. Did a brief & light strengthening exercises and leg stretching.

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February 15, 2011 (AM): Philippine Army Grandstand 1-Km Loop & PRT Room, PA Gymnasium

Time of Start: 8:00 AM

Weather: Sunny but Slightly Cold

Distance: 6 loops + 200 meters = 6.2 kilometers

Time: 40:00 minutes (Hand-held Stopwatch)

Average Pace: 6:27 minutes per kilometer

Shoes: TNF Single-Track

Comments: Very slow jog on the first loop thinking for a short warm-up before going to the PA Gymnasium for Strengthening Exercises/Workout. It ended with a 6-loop run. I’ve changed to dry upper clothes and went to the PRT Room inside the PA Gym. Did a lot of leg lifts with light weights and upper body workouts with lighter weights. This is my first time to do strengthening exercises for the year.

oooOOOooo

February 15, 2011 (PM): Camp Aguinaldo 7K-Loop

Time of Start: 5:30 PM

Weather: Cooler and the Sun was about to Set

Distance: 2 loops = 14K

Time: 1:27:12 hours (Hand-held Stopwatch)

Average Pace: 6:13 minutes per kilometer

Shoes: Adidas Adizero Mana

Comments: I was able to log in a total of 20 kilometers for the day and I felt great. My run in the afternoon was faster on the second loop due to a runner whom I was trying to catch up but the darkness on the roads of the camp prevented me to stay closer to him. However, he stopped with 2.5 kilometers remaining for the 2nd loop as he reached his quarters. I drank lots of cold water and Gatorade for my runs in the morning and in the late afternoon. I did not eat any solid foods during the runs.

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February 16, 2011: REST DAY

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February 17, 2011 (AM): Camp Aguinaldo 7K-Loop & Parade Ground Loop

Time of Start: 8:30 AM

Weather: Hot & sunny

Distance: 2 X 7K-loop + 2 X 650-meter loop = 15.3 kilometers

Time: 1:47:15 hours

Average Pace: 6:41 minutes per kilometer

Shoes: TNF Arnuva 50 BOA

Comments: It was scheduled to be a “heat training” and easy slow run after a day rest. Started with the 1st loop on the counter clockwise (usual) direction and added one loop at the Parade Ground-loop and then went to my 2nd loop on the clockwise direction. It was more challenging to run on the 2nd loop because of the heat of the sun and the terrain seems to be a harder one due to the fact that it was my first time to run on a clockwise direction. On the last 3.5K, I was accompanied by another “first-time” BDM 102 runner who is a retired Master Sgt with the age of 54 years old. He is strong and did not drink any water while running for 2 loops (14K). It was more comfortable with my calf muscles when I used the Adidas Soccer Socks, my inexpensive version of a compression socks/calf sleeves, rather than using the more expensive compression socks available in running specialty stores. The Soccer Socks is only less than Five Hundred Pesos! I started using my hand-held water bottle for the duration of the whole workout. I was able to consume one liter of water and one glass of Coke after my workout.

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February 18, 2011 (AM): Remy Field Oval Track, Subic Freeport

Time of Start: 8:15 AM

Weather: Sunny & Very Hot

Distance: 21 laps = 8.4 kilometers

Time: 52:45 minutes

Average Pace: 6:17 minutes per kilometer

Shoes: Adidas Adizero Rocket

Comments: It was hot. I stayed at the outer lane of the oval track as there was an activity for an school’s athletics. I started at a very slow pace covering one mile in 11:20 minutes but started to increase my pace until I was running at 2:20 minutes per lap. It was my 2nd time to use my Adidas Adizero Rocket which I think the most “minimalist” running shoes for the shoe brand. I felt I was running on barefoot. I finally increased my pace on the last 4 laps for my mile run for the day. I finished in 9:00 minutes for the mile.

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February 19, 2011 (AM): Subic Freeport Roads & Argonaut Highway

Time of Start: 8:20 AM

Weather: Sunny & Hot but there is a Wind coming from the South

Distance: 23.5 Kilometers

Time: 2:46:30 hours

Average Pace: 7:04 minutes per kilometer

Shoes: ASICS Gel-LyteRacer

Comments: It was another hot & sunny day inside the former naval base. Instead of running along the Oval Track, I started my run on the flat streets/roads of the base where hotels and restaurants are lined up on the seashore. It took me at least one hour to run around the shaded sidewalks and roads of this place. I was using my hand-held hydration bottle on my left hand which I am using in my long runs just to be able to train with it and be natural in using it. After refilling it with cold water from my ice chest in my parked vehicle, I continued my run along Rizal Road going to the Binictican Area until I reached the Argonaut Highway. I watched the on-going Bike Race while resting before taking my turn-around back to the Remy Field. I have to buy one bottle of PoweAde in one of the convenience stores along the way. It was already 12:15 noon when I finally reached back at Remy Field where I parked my vehicle.

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February 20, 2011 (AM): Remy Field Oval Track, Subic Freeport

Time of Start: 9:12 AM

Weather: Sunny & Very Hot with Slight Winds coming from the South

Distance: 60 laps at Lane #1 = 24 kilometers (1st 26 laps on counter clockwise; 2nd 26 laps on clockwise; and the remaining 8 laps were on counter clockwise)

Time: 2:27:23 hours

Average Pace: 6:09 minutes per kilometer

Shoes: ASICS Gel-LyteRacer

Comments: Of course, I was the only one running at the said time. But there was a Football Team playing on the side of the oval track. It is annoying that players and their ball usually pass in front of me whenever I reached the portion where they are playing. It seems I was a “magnet” to their ball. For the 60 laps that I ran through along the oval, at least, 20 times that their players just sit at Lane #1, walked across my path when I am near their area and their ball just cross my path for so many times. I had to talk to their Coach in a polite manner about my observation after I finished 52 laps. He apologized about the actuations of his players. Going back to my run, I feel I am becoming stronger and have easily adapted to the heat for my 2nd “back-to-back” long run. Don’t be surprised if you see me with a darker complexion. I had my 5-8 minutes “pit stops” every time I finished 25 laps. Obviously, my average pace is faster as compared with my long run on the road because of the flat terrain of the oval track. I am happy with the result of my LSD long run at the track as my feet and legs were not exposed to a harder surface this time.

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Total Distance For the Week: 91.4 Kilometers or 57.12 Miles

Total Time: 10 Hours & 1 Minute & 12 Seconds

Total Average Pace: 6:35 Minutes Per Kilometer

Total Elevation: Undetermined

Comment: I have increased my total mileage but I decreased the total time which means that I am getting stronger and faster on my 2nd week of training. I hope I can sustain the momentum.

CLP & Briefing For BDM 102 & 160


7:00 PM February 22, 2011 @ AFP Officers’ Clubhouse, Camp General Emilio Aguinaldo

Registered runners for the BDM 102 & 160 are encouraged to attend the Briefing & Carbo Loading Party (CLP) at 7:00 PM on February 22, 2011 at the AFP Officers’ Clubhouse in Camp General Emilio Aguinaldo, Quezon City. Registered runners are FREE for the food to be served. Additional guests have to pay P 150.00 (each person) if they intend to join the CLP.

A Briefing will be presented as a reminder to the Rules and Regulations of the Races. Other details of the races will also be presented.

Race packets and Support Vehicle Tarpaulin will be distributed to the runners who will attend. For those who could not attend this event, they will receive their race packets & tarps on Race Day before Start Time.

For those who have reserved slots, this event will be your last chance to pay your registration fees. And for those who have not yet submitted their medical clearance/doctor’s certificate, please submit them to our staff during the Briefing.

See you tomorrow evening!

ASICS Gel-LyteRacer


ASICS Gel-LyteRacer

Catalog Picture of ASICS Gel-LyteRacer

It is too bad that what is available in our Sports Stores, Running Stores and even ASICS Store for models on ASICS running shoes are those which have thick soles and heels. These ASICS shoes are in the category of stability and cushioning shoes which are too heavy for training and for racing.

I am not a runner-blogger who is being sponsored by ASICS to review and/or use their products. I simply love and feel comfortable using ASICS and I buy every pair of ASICS shoes that I use. Since I started running in the early 80s, ASICS had been Number #1 for me. This is what I call LOYALTY.

During my trip to Taipeh, Taiwan, I was not able to look for a specific ASICS Store but it was inside the SOGO Department Store where I was able to discover the latest products of ASICS direct and made from Japan. The SOGO Department Store is like our Rustan’s Department Store except that the lady attendants are lined up in front of the store’s gate/main door to greet you and simultaneously bow their heads as you enter the SOGO Department Store. These ladies are well-groomed with their uniform & fashionable hat! I bought my ASICS Gel-LyteRacer on the 10th Floor of the said Department Store located in one of the financial districts in Taipeh.

Nice color combination of Red & White

The first time that I used this model was during the 2011 Condura Skyway Marathon without any break-ins. Since I did not train for this Marathon Race, I thought of using the shoes for a long run as its break-in. The shoes provided me with a comfortable pace and without any problems on my feet and legs. I finished the race with a slow time but I did not have any injuries whatsoever. The LyteRacer is considered as a Racing Shoes with Stabilizers on the Heel and Forefoot areas. The shoes are light but a little heavier than my ASICS Gel-HyperSpeed 3. It is fully-cushioned considering that the shoes are racing shoes. It is highly recommended for neutral runners.

I will not mention those technical data about the name of the materials being used for this shoes but the bottom line is that ASICS has the highest quality in terms of comfort and durability of its products. The price in Taiwan Dollar when converted to Peso is very cheap as it sums up to less than Five Thousand Pesos only!

Heel Portion & LyteRacer Name on the Shoes

As of now, I have just breached 100 kilometers as the total distance of usage for these shoes. This is now my preferred shoes whenever I have my LSD workouts.

(Note: This particular model is not available in the USA and in the local market)

Once A Runner: A Novel


“Once A Runner” by John L. Parker, Jr.

The author has written for Outside, Runner’s World, and numerous other publications. He was the Southeastern Conference Mile Champion three times, and the United States Track and Field Federation National Champion in the Steeplechase, and was teammate of Olympians Frank Shorter, Jack Bacheler, and Jeff Galloway on several championship cross-country teams. He is a journalist, practicing lawyer, and had been the Editorial Director of Running Times Magazine. (Note: The author should be as old as Jeff Galloway!)

This book was first published in 1978, at least one year after the “Complete Book On Running” by Jim Fixx was published, and it was written as a novel about a mile-runner, Quenton Cassidy while he was studying to earn a College Degree with a time setting in the mid-70s. It was mentioned that the author had sold copies of this book on the back compartment of his car every time he attended road races during weekends and copies of this novel had been circulating from one runner’s hand to another.

Looking at the profile and background of the author, this novel could be easily analyzed as the author’s personal account of his life as a college student and a passionate runner who would like to cross the barrier of sub-4-minute mile during those times.

Elite runners, ultra trail runners, and runner-authors/writers have considered this book as the best book ever written about running. I’ve read this book’s title being mentioned by most of the runner-authors who considered this novel as the best story being written about a runner. They say it’s a “classic”. Others would say that you are not a full-blooded runner if you don’t have a copy or have read this book. It is also being mentioned as part of the Runner’s Etiquette/Rules for a runner to have read this book if he is really a true runner. It is for this reason why I had to buy this book when I had a chance to see one at the Zombie Runner Store in Stanford, California.

I was not frustrated when I found out that the book speaks for itself. It is really the best book for a runner and every runner should be able to read it.

I’ve repeatedly read this novel for three times already. This is always my companion whenever I travel from Manila to other parts of the country when I board the local flights.

Cover Page of Older Publication of the Book (Photo From Wikipedia)

Result: 52K BDM Test Run (Km 50-102)


7:00 AM February 12, 2011/From BDM Km Post #50 to BDM Km Post #102

There were 77 runners who started the Test Run from Abucay, Bataan but only 60 runners crossed the Finish Line in San Fernando, Pampanga.

Before the briefing of the run, we had a picture pose taken at the BDM Km Post #50. This run is again dedicated to the memory of our friend and BDM 102 “warrior”, Jay L Cu-Unjieng.

@ BDM Km Post #50 in Abucay, Bataan
  NAME TIME
1 Benedict Balaba 5:19:55
2 Moses Moreno 5:22:18
3 Mac Milan 5:34:38
4 Gene Olvis 5:47:56
5 Nolan Llanora 5:48:40
6 Bobby Go 5:53:10
7 Oliver Templo 6:00:45
8 Camilla Brooks (F) 6:05:10
9 Alfred Delos Reyes 6:05:11
10 Roberto Delos Santos 6:06:06
11 Bong Patrimonio 6:09:03
12 Bob Patrimonio 6:09:03
13 Rayman Delos Angeles 6:09:03
14 Romy Doctolero 6:10:25
15 Tin Ferrera (F) 6:12:14
16 Carlito Buenaventura 6:21:25
17 Jerry Adriano 6:22:20
18 Goerge Dolores 6:23:57
19 Bob Castilla 6:29:06
20 Mark Rodica 6:35:25
21 Christian Oting 6:35:25
22 Simon Miranda 6:35:58
23 Mark Hernandez 6:38:50
24 Fernando Cunanan 6:40:27
25 Francis Velasquez 6:42:30
26 Lito Lopez 6:42:30
27 Mel John Tezon 6:43:12
28 Julian Confesor 6:43:12
29 Ronnel Go 6:45:52
30 Samuel Narcise 6:51:58
31 Yob Red 6:53:00
32 Benedict Meneses 6:56:04
33 Tere Ybanez (F) 6:57:06
34 Emil Hulipas 6:59:10
35 Marlo Guloy 7:00:04
36 Julius Cervantes 7:00:18
37 Nelson Mallillin 7:01:08
38 Allen Gaspar 7:05:20
39 Carl Ocampo 7:06:10
40 Abell Jim Ngo 7:10:10
41 Laarni De Guzman (F) 7:12:04
42 Ferdie Cabiling 7:18:40
43 Paul Pajo 7:28:32
44 Junn Besana 7:28:32
45 Chito Carrion 7:37:02
46 Bong Bernadez 7:37:18
47 Wap Forbes 7:37:19
48 David Buban 7:37:20
49 Rene Miranda 7:44:39
50 Alden Meneses 7:45:00
51 Ramos Christopher Etable 7:46:34
52 Dennis Pacis 7:55:14
53 Ronald Perez 8:09:38
54 Jayson Masayon 8:09:38
55 Leo Tugade 8:10:20
56 Fernando Cabanero 8:10:20
57 Mark Fer Castillo 8:22:50
58 Ed Escalante 9:02:18
59 Ley Gripal 9:08:36
60 Edwin Rara 9:40:48

Good luck to everybody. See you at the Briefing & CLP at the Main Restaurant, AFP Officers’ Clubhouse, Camp General Emilio Aguinaldo, Quezon City at 7:00 PM of February 22, 2011.

Week Training (Feb 7-13, 2011)


February 7, 2011 @ Remy Field Oval Track, Subic Freeport

Time of Start: 5:30 PM

Distance: 7.08 Kilometers

Time: 43:40 minutes

Average Pace: 6:10 minutes per kilometer

Comments: No Pains and my legs are getting stronger. It was a fast pace after running a marathon race. This run was supposed to be a “recovery run”.

Hydration: Consumed One Bottle of Water & One-half bottle of PowerAde

Shoes: ASICS Gel-Kayano 14

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February 9, 2011 @ Camp Aguinaldo Grounds

Time of Start: 5:35 PM

Distance: 15.06 Kilometers

Time: 1:35:13 Hours

Average Pace: 6:19 minutes per kilometer

Comment: I ran 2 loops of the 7K-loop roads of the camp. I was running at an average pace of 6:15 before the last 2 kilometers. I finally slowed at the last 2 kilometers because of darkness. No pain on the leg muscles. I had to drink water every loop. I consider this as an easy run to find out my average pace.

Hydration: Consumed One Bottle of Water & One Bottle of Gatorade

Shoes: Adidas Adizero Mana

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February 11, 2011 @ Remy Field Oval Track, Subic Freeport

Time of Start: 8:45 AM

Distance: 33 Laps or 13.4 kilometers

Time: 1:25:15 Hours

Average Pace: 6:20 minutes per kilometer

Comments: It was too hot. It was my weekly “heat training”. The run consisted of 1-mile warm-up run; 6-mile tempo run; and finished with another 1-mile cool-down run. I was able to run half-naked along the oval track.

Shoes: ASICS Gel-Kanbarra 4

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February 12, 2011 From BDM Km Post #50 (Abucay, Bataan) to BDM Km Post #75 (Lubao, Pampanga)

Time of Start: 7:00 AM

Weather: Overcast with thick clouds. Cooler temperature.

Type of Road: Paved and Dirt Portions of the Side Road

Distance: 25 kilometers

Time: 2:52:00 Hours

Average Pace:  6:52 minutes per kilometer

Comments: I started with a slow pace on the first 5 kilometers @ 7+ minute per km after the BDM test runners left the starting line with 4 minutes as head start. I slowly picked-up the pace and tried to maintain an even pace of 6:30 mins/km. Tried to run more on the dirt portions on the side of the paved road. Due to “pit stops” and walking breaks during the run, my overall average pace slowly descreased. It was not too hot during the run as clouds covered the sun. At 25K, I was “tailing” the top 10 runners during the event. I ate two (2) pieces of hard-boiled eggs and drank water, Gatorade, and ice cold Coke.

Shoes: ASICS Gel-Kanbarra 4

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February 13, 2011 @ Remy Field Oval Track, Subic Freeport

Time of Start: 10:30 AM

Weather: Sunny & no clouds but windy (winds coming from the south).

Distance: 63 laps @ Lane #1 or 25.2 kilometers (33 laps on counter clockwise & 30 laps on clockwise)

Time: 3:30:00 hours. I had a 5-minute “pit stop” every time I finished 10 laps of the oval

Average Pace: Approximately 7:07 minutes per kilometer

Comments: This is my 1st “back to back” LSD on my 2011 training program. I really wanted a softer ground where I could run the following day after my BDM 25K test run. This is the reason why I ran on the tartan track of Remy Field. I was alone running on that particular time of the day! The wind on the oval track was strong that I did not perspire so much. My running shorts were dry even if I ran half-naked on the last half of my workout. Well, don’t ask me how my mind would “push” my legs to go through all those laps around the oval. Running around the oval for so many times is very “tricky” and a “crazy” activity for others. You should think of things that will motivate you to go on and on!  In order not to make my workout not too boring, I incorporated “fartleks”, strides, tempo run, 100-meter and 200-meter interval workouts with the same distance as my recovery runs/jogs. I even included one lap of brisk walking and another lap for backward running! I was supported with an ice chest full of ice cold water, Gatorade, RC Cola, and at least two packs of Nature Valley Bars.

Shoes: ASICS Gel-LyteRacer

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Total Distance For The Week: 85.74 kilometers or 53.58 miles

Total Time:  10 hours & 6 minutes

Total Average Pace: 7:03 minutes per kilometer

Total Elevation: None/ Relatively Flat

Jeff Galloway’s Lecture @ Oakwood


Weeks before the arrival of Jeff Galloway to the country, I was invited by Lit Onrubia after he crossed the Finish line at the Rizal Day 32K Run to attend in one of the scheduled lectures. On the other hand, a few days after,  Jerome Cartailler, BDM 102 veteran/PAU runner and resident chef of Oakwood Premier also extended his invitation for me to attend a “shorter” version of Jeff Galloway’s Lecture at the said hotel. I learned later that Jeff Galloway stayed at the said hotel during the duration of his stay in Manila.

I opted to join the lecture at the Oakwood Premier as it suited to my schedule for the said weekend. Twenty minutes before the scheduled start of the activity, I was already at the venue with another runner. Jonel Mendoza of FrontRunner Magazine joined later and Lit Onrubia of Chi Running was also there as he acted as the host and moderator of the event.

As soon as Jeff Galloway entered the lecture area, Jonel and I approached him and we started a conversation with him. As usual, Jonel was the more articulate and talkative one for the introductions and Jonel “trapped” Jeff Galloway with copies of his FrontRunner Magazine as he gave Jeff lots of them. The “blitzkrieg” approach led to a special pose for picture with the guest lecturer!

Number 1!!! BR, JG, JM

I could sense that Jeff Galloway knew things about me and Jonel (He could have visited my blog or had been well-informed by his Hosts about the running community and the running magazine of Jonel). He started a topic where he informed us about his son, Brennan Galloway, a running film producer who made lots of running films about the famous “minimalist” ultra trail runner, Anton Krupicka. There you go, Jeff knows that we are ultra marathon runners!

After a few conversations with the guests and Jeff, the lecture started at least 10 minutes late from the schedule which was okey with us as more interested guests were entering the venue. At least, 40 guests were present during the lecture.

Jeff Galloway had been in the country when he was still in the active military service as he was with the US Navy in his younger years. He knows about Subic and Olongapo, of course! He did not mention the particular year when he was here in the country. I could only guess that he was here during the Martial Law years under the administration of former President Marcos. (Note: Dr George Sheehan, a runner, writer and lecturer was also with the US Navy rising to the rank of Navy Captain).

One Hour Lecture Full of Information About Run-Walk Strategy

Jeff Galloway Lecture was geared towards his “The NO PAIN Marathon Program”. Let me quote the brochure which was available for all of us that explains the Jeff Galloway Method of Training:

  • Minimum workouts needed: 20-30 minutes on Tuesday and Thursday plus a weekend run.
  • Weekend Run gradually increases to goal distance in gentle increases, followed by short runs.
  • Walk breaks are inserted into every run, from the beginning, to erase pain and fatigue
  • Avoid running too fast by using a “magic mile” prediction exercise (MM).
  • Many surveys have shown that taking walk breaks early and often result in faster finish times.

The “Magic Mile” can predict current potential and set long run pace. You should be able to time yourself for one mile (4 laps around the oval track) about every 3 weeks and the following Run-Walk-Run Strategies should be followed depending on your pace (per km or per mile).

Pace Per Km Pace Per Mile Run/Walk Amount
4:58 8:00 4 min/30 sec
5:16 8:30 4 min/45 sec
5:35 9:00 4 min/1 min
6:12 10:00 3 min/1 min
6:50 11:00 2.5 min/1 min
7:27 12:00 2 min/ 1 min
8:04 13:00 1 min/ 1min
8:41 14:00 30 sec/ 30 sec
9:19 15:00 30 sec/ 45 sec
9:56 16:00 20 sec/ 40 sec
10:33 17:00 15 sec/ 45 sec
11:11 18:00 10 sec/ 50 sec

 More interesting insights and information were gathered during the “Open Forum” where Jeff Galloway was able to answer questions from the guests. Some of the pointers were the following:

  • He does not recommend stretching exercises  for long distance runners
  • Extensive Long Slow Distance Run (LSD) every 3 weeks in the Marathon Program
  • More Long Runs For Endurance rather than Speed runs
  • “Speed Training” is NOT recommended for the 1st time Marathon runners. They should simply enjoy the experience and have fun
  • On Core Strengthening, he recommends two (2) workouts: “Arms Swinging with Light Weights” (natural form when running) and Abdominal “Crunches”
  • Running is controlled by the Brain Function
  • On running compression tights, no benefits on the performance of a long distance runner. However, there are studies that compression calf sleeves are the most beneficial to runners. He highly recommends such apparel to long distance runners.
  • Water hydration during the race is the only thing that is needed during a marathon race.
  • It takes 24-48 hours for the body to absorb the replacement electrolytes from Sports Drinks like Gatorade, PowerAde, Propel, Pocari Sweat, and others.
  • Carboloading from foods rich in carbohydrate taken a day before the race is beneficial.

On a personal note, I don’t agree with his answers about his view on the unnecessary need of sports drinks and food being ingested during the marathon race. In a country like ours, the heat and humidity make our body metabolism faster and there is a need for sports drinks and food to be taken in somewhere along the marathon distance. He thought that Philippines is like Taiwan, South Korea, Japan or the United States where the temperature is too low that a runner could hardly perspire during a marathon race.

I could follow the Run-Walk-Run Galloway Method in an ultra running event to last and finish the distance but I will never walk in a Marathon Race where my goal is to finish a better PR best time.

Ironically, in my collection of running books, I found out that I don’t have any of the books written by Jeff Galloway.