1. This is my first official 32K Run. I treated this run as my Evaluation Run after trying to put more intensity to my training runs since after a slow finish at the 1st CAMSUR Marathon. The plan was to run an average pace of not slower than 5:30 mins per kilometer for the whole race. With this plan in mind, I should be able to finish the race in exactly 3 hours with some cushion of 4 minutes for the uphills and slower pace in approaching the Aid/Water Stations.
2. I memorized the target split times for my 10K and half-marathon which I would like to attain during the course of race. I should be able reach the Km #10 mark in 55:56 minutes and then 1:57:59 hours at the half-marathon point (Km #21). I started at a slow pace at 5:45 to 5:49 mins per km on the first 2 kilometers until I was able to pass the Km #3 mark. From there I slowly increased my pace up to 5:35 mpk. I was happy to glance at my watch as I crossed the Km #10 mark in 56 minutes—4 seconds slower from the target split time!
On My Way Back To The Finish Line (Photo Courtesy of Bea Hernandez)
3. Running from Km #10 up to Km #21 was so insignificant that I was not focused to what I’ve been passing along the way. This is the tendency if you are running on a familiar ground for the past 3 years where you are only concerned on your time and on your running form. Translation: Running at the Fort-Kalayaan-Lawton-Bayani is already boring!!! I reached the half-marathon point at 1:56:18 hours and I was almost 2 minutes faster than my target split time for the said distance. From this point, I knew already that I could finish the race better than what I have planned for. I just have to maintain an average pace of 5:30 mpk for the remaining 11 kilometers to have a sub-3-hour finish.
4. From Km 21 point onwards, my watch was registering an average pace of 5:20-5:23 mpk and I felt I was still strong. However, I had to make a 10-second “brisk” walk as I approached the Water Station on my last 2 kilometers before the Finish Line due to an impending “cramps” on my left calf muscle. I was a good decision as the pain slowly disappeared when I started to walk. I regained my running form as I continued my run but I knew I had slowed down a little as I tried to manage the coming of my leg “cramps”. I had to drink lots of sports drinks as I passed on the last few Water Stations.
Near The Finish Line (Photo Courtesy of John Jeffrey Avellanosa)
5. Finally, I was able to cross the Finish Line in 2:53:38 hours (based from my GF 305) and was able to register an average pace of 5:25 minutes per kilometer! Mission accomplished! I was satisfied with my performance and I’ve started to bring back my speed in my road races after following the Jack Daniel’s Running Formula. My MILO’s Half-Marathon performance last November 7 with a time of 1:47:45 hours (average pace of 5:07 mpk) would also attest that I am on the right training.
6. My fast time was due to the great improvements of Coach Rio’s Race Management in decongesting of runners in narrow parts of the route; efficient marshals & good traffic management; long tables and lots of water cups; bananas; and sports drinks for the runners. Familiarity of the route is also a big factor for a faster time. Above all, the early start of the race, cooler temperature, and the overcast sky contributed much on my better performance in this race. Congrats, Coach Rio for a perfect race!
I really don’t know if you have seen the Billboard wishing our National Athletes to the on-going ASIAN Games displayed along the NLEX Viaduct (south bound). It has a banner that states, “Quest For Glory”. How I wish that the said Billboard could have been displayed along EDSA. At present, we have garnered two (2) gold medals for Billiards and Bowling. With Athletics Events to start tomorrow, I hope our team Philippines would be able to add more gold medals on the track and field events.
Is it true that our National Dragon Boat Team was not allowed to join the Team Philippines in the ASIAN Games because of an allegation of a top POC official that our team is using sports-banned substances or doping? I wonder if our athletes were clinically tested to determine if the allegation is true. Our boys, being consistently winning world competitions, missed an opportunity to win Gold Medals for the Dragon Boat events as it went to the Indonesian Dragon Boat Team. I hope this is not a case of the so-called, “crab mentality” among us. “Sayang yong tatlong Gold Medals!” Continue reading “Thinking Aloud”→
Congratulations to the Winners and Finishers! And to all the Support Crew who were the “movers/pushers & inspiration” of the runners to cross the Finish Line! To those who finished their first ultra run, PAU welcomes you to the ultrarunning community.
Yesterday afternoon, I made an experiment with regards to food/nutrition strategy in my running workouts. The primary purpose was to find out where exactly would I need to replenish my food intake during a half-marathon distance run.
Thirty minutes before my 21K run, I ate one plate of Pancit Canton and drank one glass of water with it. After a short warm-up and stretching exercise, I started my run. It was already dark as I started my run at 6:00 PM. I did my run at the 7K loop inside Camp Aguinaldo. My first two kilometers averaged a pace of 5:47 mins/km until I was able to lower the pace up to 5:30 mins/km until I reached my first water pit stop after completing one loop.
On my second loop, I was still maintaining an average pace of 5:30-5:34 mins/km and I was in my strongest run for the night during the 2nd loop. However, after taking my 2nd water pit stop at the end of the 2nd loop, I started to slow down despite the fact that I was running faster on the downhill portions of the route. I finished my 3-loop run inside the camp in 2 hours & 26 seconds. I just simply ran too slow on my last three kilometers. I ended my run with an average pace of 5:42 mins/km.
After the run, I ate one sports bar and drank the remaining water I had which is about half liter. After some cool down and stretching exercises, I did not feel any soreness on my legs.
With this particular workout, I found out that I could eat a heavy snack at least 30 minutes before starting my workout and I felt strong in my run. If not for the darkness in some portions of the route, I could have increased my pace and have more confidence on the landing of my feet on the ground. Although the roads inside the camp are well-paved, there are portions that are not even or flat.
In addition, there is a need for me to replenish my nutrition and take some food before I hit the 14-Kilometer mark or maybe after running for 12 kilometers. A Sports Bar and/or Sports Gel would be a good source for this but I need to experiment it on my next run. I will try also to bring some fresh fruit/banana and find out if I could still maintain my speed during my running workouts.
With regards to water/hydration, I have already trained my body to sustain my average pace within the duration of at least 30 minutes without taking any water. In some of my running workouts, I did not have any problems with hydration within a distance of 7-10 kilometers. However, my workouts were done early in the morning or early in the evening.
If you are preparing for a race, you have to train your body on matters pertaining on the food you are taking in during the race. Remember that “solid” food is the source of your power and energy needed to finish the race.
This is a solo race. The race will start at 5:00 AM of Sunday, November 14, 2010 in front of the People’s Park in Tagaytay City. The Finish Line of the race is INSIDE Plaza De Roxas in Nasugbu, Bataan. Plaza De Roxas is the Municipal Public Park located in front of the Nasugbu Municipal Hall. (Note: Runners have to pass in front of the Jollibee and then turn right at the next street and then enter at the Gate of Plaza De Roxas.)
Runners are allowed to have their support vehicle & crew but they are not allowed to have pacers. (Note: Pacers should be registered runners). Support Vehicle should “leap-frog” from their runner/s and “shadowing” the runner is strictly not allowed. There is no prescribed number of runners to be supported for each support vehicle.
Runners’ Bib should be pinned and displayed in front of the runner’s apparel.
Runners are highly encouraged to bring and wear with them their respective hydration system/belt during the race. We have a limited number of water stations/aid stations along the route.
The Water/Aid Station are located at the Km #20 and Km #40. These stations will also serve as the runners’ drop bag stations. Runners without support vehicles are encouraged to prepare their drop bags and they will be brought to these Aid Stations. Drop Bags should be properly marked with the name of the runner, race bib #, and Km # point where the bags will be “dropped”. (Note: As the race will progress, we will also place water stations at Km # 15, #30, & 45)
Cut-off time is eight (8) hours.
Runners are encouraged to stay on the left side of the road, facing the incoming traffic. Some parts of the route are narrow and runners should always be attentive and vigilant of vehicles, in front and at their back.
Runners are also encouraged to run in single file as the road will be busy with the traffic of vehicles.
Ipods, MP3s, and “wires” are allowed. However, users should be attentive with their surroundings.
As in the past PAU races, every finisher will receive individual memento/trophy, certificate of finish, and Finisher’s T-Shirt. Results of this race will be included in the rating/ranking among PAU runners for 2010.
Integrity of the Race shall be upheld and respected.
The spirit of ultra running is highly encouraged. Finish the race, encourage/help one another, develop friendship before, during & after the race, and have an ULTRA FUN!
I got qualified for the MILO Marathon FINALS to be held on December 12, 2010.
I registered for the MILO Provincial Qualifying Half-Marathon Race in Tarlac City which was scheduled yesterday, Sunday, November 7, 2010. My plan was to use the MILO Half-Marathon as my Performance Evaluation Test for the training adjustments I’ve made after my 4:39+ hours Marathon Finish at the CAMSUR Marathon last September 24th.
Training Adjustments
After comparing my past marathon times for the past years, I was able to make some conclusions and observations about some flaws in my training since I’ve started doing ultramarathon races. I decided to return to my training workouts during the year 2008 and strictly followed Jack Daniels Running Formula. One of the salient points in my adjustments is to make sure that my “Easy Runs” should have an average pace of 5:45 minutes per kilometer and gradually decreasing it by 3-5 minutes every week until I was able to reach 5:12 mins/km pace few days before race day. Obviously, my tempo runs’ and interval training average paces had been adjusted, too! My tempo runs would average to 4:55-5:10 mins/km pace through my regular 5K tempo run repeats.
Results
After six weeks of consistent training and being focused to my average pace in my workouts, I was able to finish the MILO Half-Marathon in 1:47:47 hours (unofficial) with an average pace of 5:07 mins/km. I still have 12:13 minutes to spare within my qualifying time of 2 hours for the said distance. I think I am in the right track again with my training to become faster and stronger in my future races. I was satisfied with the result of my Performance Evaluation Test on this race.
Hands On
I was surprised to see that there were a lot of runners in the Tarlac City MILO Qualifying Leg. My ultra running friends were also there to include some of the BDM 102 “veterans”. But what made me amazed and impressed was the presence of MILO/Nestle, Phils Executives/Managers who were directly manning the Start/Finish Area making sure that control and orderliness were being followed. MILO’s Andrew Neri and RACE’s Rudy Biscocho were there to see to it that the schedule of activities was being followed on the dot. At the turn-around point (10.5K), I saw MILO’s Pat Goc-ong who was personally handing out ice-cold Gatorade drinks to every runner that approached him. He even cheered each runner! I could not believe my eyes seeing these top executives of MILO/Nestle, Phils., doing such stuffs to the runners! To MILO/Nestle, Phils., my congratulations for another successful MILO event!
Finally
I have to admit that this is my first time to be a “legitimate” MILO Marathon FINALS qualifier. In the past, I failed to qualify as I joined the Full Marathon Qualifying Races and failed also when I tried to qualify in the Half-Marathon which was held in my hometown, Laoag City in 2008. It was an accomplishment to be finally qualified to the most prestigious marathon race in the country.
Congratulations to all the Qualifiers!
Before The Race With MILO/BR SingletBefore Reaching The Finish LineThe "Usual Suspects" (The Young & Old Ones)
Have you ever tried to run a mile on your best effort on an oval track and find out what is your best time?
A mile is a length of a distance which is equivalent to 1,600 meters. It is the English system in measuring a distance. Its counterpart in the Metric System is the Kilometer. A Kilometer is equivalent to 1,000 meters. Obviously, a mile is longer than a kilometer by 600 meters.
In the sports of Athletics, a Mile Run is one of the most popular running events done on an Oval Track. A mile run is equivalent to four (4) laps on an oval track. However, in the Olympic Games and in IAAF sanctioned events, the metric equivalent of the mile run which is the 1,500-meter run is the one which is considered as sport event.
Many books had been written about athletes who have run the mile in less than 4 minutes. But I’ve never read any of these books except for the book, “Lore of Running” by Dr Tim Noakes where all the significant runners who broke the 4-minute barrier in the mile run had been mentioned.
At present, the standing world record for the mile run is 3:43.13 minutes by Hicham El Guerrouj of Morocco on July 7, 1999 in Rome, Italy. For the past 11 years, such record time had never been broken. I am sure some Filipino runners had broken the 4-minute barrier for the mile but I have yet to know the National Record time for such distance by our local runners.
To answer the question that I mentioned above, I have to admit that I’ve been running on the oval track for so many times for the past years but I never thought of trying to set my personal best time on the said distance. Since I’ve set my GF 305 on the metric system, I usually measure the distance I could run in kilometers.
When I was still active in the military service, a 2-mile run was a part of our regular Physical Fitness Test. My best time for the 2-mile run was when I had my military schooling in Fort Benning, Georgia, USA when I timed 12:00 minutes for the said distance. I was then 32 years old. The 2-mile route at the US Infantry School was a flat trail surface. I would safely say that I ran my best one mile in 6 minutes. I wonder what would be my time if I’ve done the 2-mile run on an oval track with a tartan surface during that time.
On my last Physical Fitness Test before I retired from the military service (4 years ago), my time was 14:20 minutes done at the Headquarters Philippine Army Grandstand running/jogging area, which is translated to a 7:10-minute mile.
Three days ago during my 5K tempo run on the oval track, I was able to register a time of 7:40 minutes as I finished my first 4 laps at the oval track. I really don’t consider this as my legitimate best time for the mile because I started with a slow pace on my first lap and started to increase my pace on the 2nd lap and finally maintaining my fastest pace when I was already on my third lap. I wonder how will I perform if start on a racing mode from the very start up to the finish line in a mile run?
I asked my elite athletes if they have timed their best one mile run since they started running and all of them said “Not yet, Sir!”. I am surprised to know that these elite athletes do not mind knowing what their best mile run is. Is this the normal behaviour of our elite runners? Is this an indication that they are not coached and trained properly? No wonder we could not excel in other long distance running events as we could not even excel on the very most basic distance where the training standards in long distance running is based. Coaches would base every training program for his/her athletes from the best time they could finish a mile or 1,500-meter run.
Having said this, I am going back to the “basics” of training the best of my one mile run as part of my aerobic training for the half-marathon, marathon, and ultramarathon training. It’s a crazy thing to do but it is nice to know what your body is capable when you run at your best effort in a 4-lap run on the oval track.
Now, I ask you, “Have you tried running your best one mile run lately?” You can write your comments and I would like to know your best time on the said distance.
Three years after started blogging religiously about my running workouts, I would like to assess and evaluate myself if I am getting faster or stronger.
Looking back on my past races for the past three years, I could see and feel that I had my fastest times immediately after I’ve retired from the military services. This was due to the fact that I had more time to run and I was focused to improving my best finish time in every race. However, the main factor that was instrumental in my fast times was due to my attendance to our BR “Speed” Training at the ULTRA Oval Track.
I was able to attend at least 3 sessions of “speed” training in every week at the oval track with the close supervision of our coaches. The first session for the week was done on Tuesday evenings. The Tuesday workout consisted of the usual warm-up run of one mile and then stretching exercises. After stretching almost all the muscles involved in running, we were told to do at least six (6) sets of running “drills”. These running drills prepared us to what in store for us for the evening workout.
The main menu of the Tuesday workout was a minimum of eight to ten repetitions (8-10) of 400 meter run with a time of at least 1:42 minutes. We made sure that our last four reps were becoming faster than the average time we had for the first six reps. In between these reps, we had one minute of rest. This rest was followed strictly. After the required number of reps for the day, we were told to do another 30-minute of easy run around the oval after a 3-minute rest from the last 400 meter repetition. After a period of time or months, we were able to finish a maximum of 20 repetitions for the 400-meter run at the peak of our speed training.
On Wednesdays, we do “pyramid” distance speed training. After the usual warm-up, stretching exercises and running drills, we do 3,000-meter, 2,000-meter, 1,000-meter, 2,000-meter, 3,000-meter runs at our 90% effort with 3-minute rests in between distances, in that order. This was followed with a 30-minute easy run.
On Fridays, we do 100% effort of the ¾ distance (75%) of the road race we are going to compete for the weekend or on Sunday. However, the distance we have to race for the weekend should not exceed a half-marathon race.
On weekends, if there are no scheduled road races, we do long slow distance runs, maintaining at least 85% of our effort.
These weekly workouts made me break my PRs every time I joined road races. Results? I was able to register a 3:48+- hour marathon finish time on the later part of 2008. And later in 2009, I have registered another 3:58+-hour finish at the Subic International Marathon. These best times in my Marathon Races were the results of the consistent attendance to the BR “Speed” Training at the Oval Track.
Since I got “hooked” on ultra running events, I tend to slow down and concentrated more on my easy long runs without thinking or knowing the degree of intensity of my training. Slowly, I forgot about those “speed” training workouts and it never occurred to me to try those 3x a week speed workouts. My specific goal in my ultra running events was to finish the race within the prescribed cut-off time.
Whenever I have plans of joining a full marathon race these year, I only need to run at least three (3) long runs that exceed 32 kilometers within the span of two-month preparation and just do some “Yasso 800s” at the oval track at least 2-3 weeks before the scheduled race and all those intensity-filled running workouts were forgotten. However, I always finish my marathon race with a decent time based from the short and lesser-intensity preparation workouts. This kind of approach to my training and goal in every marathon and ultramarathon events kept me away from any kind of running-related injury.
However, after my finish at the CAMSUR Marathon last September, I started to bring back the time-paced and Jack Daniel’s Formula of Running concept in preparation for an ultra running event which I plan to join in the middle of next year. I have to see again that strip of coupon bond where my “target pace” workout was written as my reference in those BR “Speed” Training workouts. After a few weeks of training, I feel that I am slowly regaining my speed and stamina/endurance. I observed this kind of feeling during the Mt Mayon Trail Run last week. I am back again for my race-specific training workouts.
Running "Half-Naked" at the Oval Track
For the past weeks, I’ve been going back to the Oval Track at least 2-3 times a week. The tartan surface is more forgiving to the knees and legs; it is entirely flat; accurately measured; the place has a good air quality; and I could run half-naked under the heat of the sun. I have started eight repetitions of my 400-meter runs two weeks ago and had been doing 3 X 5,000-meter runs as my tempo runs since last week. My target average pace in my 400-meter runs is 1:36-1:40 minutes and my 5K tempo runs has an average pace of 5:00-5:10 mins/km. Most of my speed runs are done at 7:00 AM up to 9:00 AM.
So far, I don’t have any soreness on my legs and I could easily recover. This proves that my leg muscles are becoming stronger due to my past ultra running events and they could withstand the speed training that I am trying to re-introduce to my body system. I may not be faster as compared from the time I was religiously doing and involved in the “BR Speed Training” but I knew that I am stronger this time as I could easily bring back my level of competitive status within a short period of time.
As part of the training, I will be joining again those weekend races as part of my “feedback” or evaluation if I am improving with my finish times. So, if you see me around on these races, you are sure that I will be focused on my strides, my running form, and the goal to be attained for such particular race.
In a few days, I will embark on a multi-day adventure run (again!) for the second time this year. It is my objective to run more kilometers every day and find out how my body recovers from the effort on a day-to-day basis. In my Manila to Baguio Run, I controlled my daily mileage to 50 kilometers. However, with this future plan, I will try to increase the mileage to 60-70 kilometers a day with more intensity (faster pace) this time.
For my age of 58 ½ and after three years of maintaining this blog, I could no longer bring back those finish times when I was in my 30s. But if there is a way I could scientifically measure or translate my finish times as compared when I was younger, I have the suspicion that I am faster and stronger this time.
Three years ago, on October 25, 2007, I started my 2nd blog in the Internet which was purely about running. My first blog, which was all about my activities as the Division Commander of the Philippine Army covering the Western Visayas area, was created on April 2007. As I started to post my running workouts in the said blog, I received a lot comments from my readers and such interest made me to find out runner-bloggers in the Internet. It appeared that there was only one runner-blogger in the Philippines at that time whose posts were concentrated about running/training for 5K & 10K distances and maintains a schedule of road races, of course, in the Philippines. It was The Bull Runner.
From my first post that was published as the Bald Runner, I started to recall my past training, road races, find out some pictures in my computer, and look for personalities/Icons of running in the past. And this blog evolved as what it is now.
1st Year
Basically, my posts were about my runs in the place where I was assigned as a Division Commander of the Philippine Army. There was a time that I was religiously posted my daily, weekly, and monthly running mileages and activities. The blog became my runner’s diary, so to speak. My preparation for the 2008 Pasig River Heritage Marathon and my comeback to marathon training was the gist of my running workouts. From a runner’s diary and a source of information about running, it evolved as a “critic” of the Road Races being conducted in Metro Manila and running events where I participated. This blog ultimately became a “feedback” mechanism of Road Races.
“Project Donate- A-Shoe” was born. A simple observation of runners at the Pasig River Heritage Marathon gave me the idea to make something happen to help those who are “less-fortunate” runners to change their dilapidated, worn-out/tattered, and old running shoes which they are still using in road races. This project became a success as runners from abroad are still actively contributing to this project and everything was history.
“Project Donate-A-Shirt was also born in tandem with the need to change the old shoes of runners. The families of Gawad Kalinga communities in Laoag City are still continuously receiving donated singlets and finisher’s shirts from runners. Some of the donated jackets & shirts from abroad (courtesy of Rick Gaston & Ben Gaetos) were given to my elite athletes and to other runners with potentials to become elite ones.
Elite Team Bald Runner was created and organized. After 3 years, the team is still intact and strong. Many joined but others got separated after one year. However, this elite team is still intact and train as a group.
BDM 102 as an idea/dream came into being. An experience finishing an ultramarathon trail race in August 2008 and witnessing the start of the 2008 Badwater Ultramarathon Race in Death Valley, California gave me the idea to conduct an ultramarathon race using the historic & world-wide known Bataan Death March route.
“1,000-Km Club” was born. It is a tool to motivate each runner to accumulate his/her mileage with a goal in mind. BR’s “1,000-Km Club” black shirt is becoming a well-deserved “trophy” for each runner!
2nd Year
BR “Speed” Training at the Philsports ULTRA Oval Track started to attract recreational runners to become competitive ones. Most of the fast runners around had gone through this training. Due to its demand, we started to accept “newbies” ; transformed them to recreational runners; and later, as competitive runners. This “speed” training is still on-going on Tuesdays & Fridays (5:30 PM to 8:00 PM) at the Headquarters Philippine Army Grandstand/Parade Ground and on Wednesdays (same time on Tuesdays & Fridays) at the ULTRA Oval Track.
Designation as Chairman for Road Races of PATAFA. I accepted this designation in order to improve the quality of road races being held in the country but my position, in reality, became as an advisory position to the President of PATAFA.
BR’s Lectures and Clinics started as a pilot project to the Officers, Staff and Employees of Reinier Pacific with the cooperation of its President, Mr Amado Castro, Jr., who is a good friend and supporter of Elite Team Bald Runner. I could no longer count the number of corporate offices, government offices, and running groups where I was invited to conduct such lectures and clinic with the support of the members of the Elite Team Bald Runner.
BDM 102 Ultramarathon Race was a reality with the attendance of 82 “brave warriors” at the Starting Line on the evening of March 6, 2009 with 63 runners crossing the Finish Line within a cut-off time of 18 hours. It was a success and my first test as a Race Director in Ultra Races.
Creation of PAU (Philippine Association of Ultrarunners) as the National Sports Federation on Ultramarathon Races/Events in the country. In a few months, PAU was accepted as the 39th member-federation among the present 50 members of the International Association of Ultrarunners (IAU) and the 6th member in the ASIA Region.
3rd Year
5-Day Multi-Stage Run from Manila to Baguio City. I was able to do this. It was a 240-Km distance but I was able to prove that a runner in this kind of running adventure can “journalize” or inform and update his/her readers through the Internet on a near “real-time” situation.
Invitation to the 1st IAU ASIAN 100K Championship at the Jeju International Ultramarathon Race. Alquin Bolivar and Frank Indapan of the Elite Team Bald Runner represented PAU and the country in this event. Bolivar was able to place 6th among the 500 participants and was able to set a national record of 9:06:15 hours for the said distance race.
2nd BDM 102 was again a success with more runners participating and finishing the race. More foreign runners participated as compared during its first edition. It is a proof that this ultramarathon event is already an international ultramarathon road race. For the local runners, it is considered as the “Holy Grail” of Running in the country.
PAU Road Races. After my trip and observation in the conduct of ultra road races in South Korea, I aggressively pushed for the conduct of monthly ultra races which started last May of this year. So far, 4 ultra races had been conducted (all the races were done outside Metro Manila) to include one ultra trail race where each race promoted “sports tourism”. More ultra runners had attended these races.
BR’s FREE Fun Runs. This is a new “alternative” way to entice “newbies” and recreational runners to enjoy a free road race, instead of paying high cost of registration fees.
BDM Lectures/Clinic is a pre-emptive tool to prevent casualties in running and at the same time, inform and train interested runners to participate in ultra road races and prepare them to the “gruelling” experiences of finishing the BDM 102.
More Mountain Trail Runs Abroad. I scheduled at least 2 ultra trail runs for me to participate for this year in the United States but I was only able to participate in the PCT’s Headlands 50-Mile Trail Run in Marin Headlands last July 17. The Dick Collin’s Firetrails 50-Mile Run last October 9 would have been my 2nd trail run for the year. Attending these mountain trail runs in the US was a way to learn how the Race Organizers conduct their trail races and find out their difficulty ratings.
4th Year; Future Plans and Beyond
Expand the BDM 102 and implement BDM 151. This will be the ultimate and the “only historic” ultramarathon race that will place the country in the world map of ultra running events.
1st PAU 50K Road Race National Championships and the 1st PAU 50K Mountain Trail Run National Championships.
1st PAU 24-Hour Endurance Run
PAU Road Races in Other Parts of the Country & Promote “Sports Tourism”
Conduct of More Multi-Day Adventure Runs Within the Country
More Running Lectures & Clinics
More Ultra Races Outside The Country
Develop More Elite Ultra Runners for Exposure to IAU-sanctioned Championship Races
Finally, I would like to extend my thanks to those who supported my advocacies in running for the past three years. I hope more of our citizens will be able to appreciate the benefits of running and other related sports. I still firmly believe that, it is through Sports that our Nation will become United and hope that “A Healthy Population is a Strong Nation”
For the past three years, my Elite Team and I had developed a very good relationship with the Team Jaycees of Legazpi City through Yves Yu, the Race Director of the Mt Mayon Trail Run (MTR). Yves is also a runner-blogger who is called the “Be Cool Runner” and one of the avid followers of this blog. It is always a “must” for the Elite Team Bald Runner to join this running event in Legazpi as a part of their City Fiesta and Ibalon Festival.
Mayon Trail Run Ads
The Elite Team Bald Runner and I joined the 1st edition of this event in 2008 and I had already a feeling that this trail running event will have its potentials to be a famous one in the Bicol Region. The 1st edition was very challenging despite the fact that it lacked the distance for a half-marathon distance as the race was short by 4-5 kilometers. However, the second edition came out with a vengeance, so to speak, as the Race Organizers had added more challenging route to make the race as a half-marathon distance. I did not run the 2nd edition but my elite athletes had nice stories about the race and description of the added places where the runners would pass through. But the Race Organizer is not yet contented for this year’s edition as they added more “surprises” for the runners. I will explain this matter later.
The Elite Team Bald Runner had been consistently dubbed as the “King of MTR” for the past two editions of the race and it is for this reason that the team has to defend its title by joining in this year’s edition. It is also for the same reason that we believe in the advocacy of Yves Yu to promote running and tourism for the Mt Mayon Volcano and its city of Legazpi. MTR is our way of supporting running events being held outside Metro Manila.
Toughest 21K Run In The Philippines
1. The 3rd MTR had attained its highest record of runners for the 21K to 240+ runners from about 80+ runners in 2008 and another 160+ in 2009. The registration fee is very cheap, P 500, and the Cash Prizes are very enticing to every elite runner. For this year, the Race Organizers had to split the past $2,000 Overall Winner’s Top Prize into $1,000 for the Top Male and another $1,000 for the Top Female. And as usual, the top 50 overall finishers receive some cash prizes. It was not “tough” to register in this race as a short call to Yves gave us reserved slots for the team.
2. Travelling and going out to Legazpi City with my staff and my elite team entail a lot of logistics and expenses. But with the help and support of friends and my former subordinate officers when I was still in the active service, we were able to minimize our expenses. This is one of the reasons why this race is a “tough” one to attend to—you have to save some money or program this activity so that you can anticipate and plan for the expenses to be incurred. During the first edition, we spent a lot of our resources as we stayed in one of the hotels for 2-3 days without any support from from any sponsor. On the second edition, a big help from one of our running friends, Mesh Villanueva, who is from Daraga, Albay provided us the much-needed accommodation for the team during its stay in the place.
3. For this year’s edition, the team stayed inside Camp Simeon Ola where the 5th RCDG of the Philippine Army is located. The Commander, Colonel Nestor Porlucas, had been one of my Battallion Commanders when I was the Division Commander in the Visayas and he offered his place/office as our “transient facility”. The place is nice and conducive for us to cook our own food and at the same time enjoy a secured and free from noise pollution place.
4. The hospitality of the people and the Race Organizers was overwhelming. All the runners were treated with a FREE Carboloading Party with lots of “Bicol Express” during the Race Briefing which was held at the famous Embarcadero, the latest mall/commercial establishment along the Legazpi Port. Yves Yu was able to present a detailed briefing about the race and the description of the route. The pictures presented were “scary” for runners who are “newbies” to this trail race as muddy and slippery trails, caves, rocks to climb, stairs, lahar (sand), lava rocks, river, wet trails, and almost 90 degrees trail, and freshly-made single track trails inside a forest were presented. Hydration/Aid Stations were evenly distributed along the route. In summary, there are four (4) peaks/summits to reach in order to finish the race.
Briefing & CLP @ Padi's Point, Embarcadero, Legazpi CityExcited Crowd During The Briefing & CLP
Details of the Race
I have to describe the details of this race (as seen with my own eyes and through my personal experience) for the benefit of those runners who would like to experience what is like to finish the “toughest half-marathon race in the country” in its future editions. Let this be a “guide” and “journal” for everybody. This will be a very detailed account of my run last Sunday.
Penaranda Park
Penaranda Park had been always the Starting Area of the MTR. It is bounded by the City Hall of Legazpi City; Provincial Capitol of Albay; and the Cathedral of Albay. The place has a Grandstand/Elevated Stage; some concrete bleachers; comfort rooms; and an ample space for joggers and walkers.
My elite team and I arrived at the Penaranda Park at 5:15 AM and I was able to observe that there are already runners doing their stretching and warm-up exercises around the park. The weather was fine and there were no clouds in the sky. Mt Mayon Volcano was very clear from any clouds and its form and shape was majestic. The weather was cooperative for another nice staging of the yearly Mt Mayon Trail Run. In a few minutes, more runners arrived at the place and I saw familiar faces among the crowd. As I did my warm-up jogs, I was able to see more elite local runners coming from Manila, my loyal friends and runners of my PAU races, the top “Lady Warriors” of BDM 102 and BDM veterans, FB friends, avid readers & visitors of this blog, Kenyan runners, and some runners from other Western countries. I was impressed with the crowd as the number of runners to this yearly event is growing in numbers. I am not surprised if the 240+ runners who joined this year’s edition will be doubled by next year.
The start of the race was reset to 6:00 AM from the stated 5:30 AM start on the event’s ads and it was a good decision on the part of the Race Organizers as some parts of the route were not fully visible with an earlier start. I could feel the excitement of every runner as the starting time got nearer. While waiting for the race to start, I had the time to talk to some of the runners and have photo-ops with them. Talking/Chatting with the runners is one way to relax oneself before the start of the race. Basically, I thought of being conservative in this race and just play along or take my time to have fun and enjoy the race. I did not have any targets or goals for this race. I just wanted to evaluate my performance and need to know if my training for my future races is on track. However, the bigger picture is for me to see the performance of my elite team and at the same time be seen by them along the route.
It is common that the main reason why the start of every event is delayed is due to the fact that the arrival of the Guest of Honor is always late, most especially if he/she is a politician. The Guest of Honor is the one who will fire the Starting Gun! It is customary that the local executive, City Mayor, is the one who should be firing the gun. However, it was already 6:00 AM when the word arrived at the Starting Line that the City Mayor will be no longer coming. Instead of standing along with the other runners at the corral, I decided to sit down on the concrete bleacher at the side of the corral while waiting for the race to start. A simple program started with a prayer, and it was followed with a welcome remarks from the Chairman of the MTR, Councilor Celoy Chan. Brief additional instructions were delivered by Yves Yu, Race Director and the race was ready to go. After a countdown from 10 to 0, the race started and we were off. It was my first time to experience starting a race from a sitting position, instead of the usual standing position with the rest of the runners. It was the most relaxing experience to start a race.
At The Penaranda Park Before The Start Of The Race
Km 0 to Km 1
The front runners darted to the National Road and turned right towards the Cathedral. As they approached the Cathedral, the runners were led to a paved road as they turned left from the National Highway. This paved road will lead all the runners to the peak of Mt Bariw at Barangay Estanza. I started at the middle of the pack with a very slow pace as I saw most of the runners speeding up in front as if they are going to race a 5K run. I was smiling as I saw most of the runners did a sprint from the starting line. I maintained my slow pace as I was trying to warm-up for the race and stayed on the left edge of the road with much space around me. Suddenly, a lady runner stopped in front of me and tied her shoelaces! WTF! It was good I was quick to evade her. It was a near accident which could hurt her or hurt me if I collided with her. I just kept my cool and maintained my stride. It made me think that this lady runner made a mistake of choosing the 21K as her race. This is a sign of a “newbie” runner. In one of the Rules of Running, it states that “a runner should remember to “double knot” his/her shoelaces before the start of the race”.
The first kilometer is paved and very flat. This enticed most of the runners to be fast as we were released from the starting line. After a few turns, the route started to be more interesting and the first kilometer was history.
Km 1 to Km 3
This is where the signature of the race as the “toughest 21K Run” started. This part of the route started to go uphill gradually. The next two kilometers up to the peak of Mt Bariw made most of the front runners to slow down as most of them were already slowly jogging or walking. I maintained my slow pace while “shuffling” but I consistently run up to the peak of the mountain as the road was winding and there are small parts which are flat. This part of the route was the place where I was able to overtake most of the runners who darted fast from the Starting Line. I think a hundred of them were overtaken on the first uphill climb. This part of the course separated the competitive ones from the recreational runners. At Km 2, I was able to see the back of Cesar Abarientos and slowly kept in pace with him up to the peak of the mountain. As Cesar and I reached the peak of the mountain, we were able to reach an elevation of 220 meters. This is the turn-around point where each runner would receive his/her 1st straw necklace.
Km 3 to Km 5
After receiving the 1st straw necklace which is color-coded, the runner was led to a single track trail on the side of the mountain which was all downhill. At first, you could see grasses and then follow a single track trail that appears to be made by the flow of rainfall or flow of water from the peak of the mountain. The trail was slippery but my Adidas Adizero Adios (with much caution!) was able to pass the test of running along a slippery and muddy single track trail. The trail track was more direct/straight towards the foot of the mountain than the winding & uphill paved road towards the peak. There were lots of foot brakes as I managed to run a steeper downhill terrain without falling on my knees or butt. The trail led us to the backyards of some houses on the side of the mountain and finally reached the foot of the mountain where it led us to a paved road that connects to more houses. This is where people made “high fives” and cheer us as we passed them. Cesar was nowhere to be seen as he overtook me once we went downhill from the turn-around point. I think 3-4 runners overtook me on the downhill portion of this mountain. However, I was able to catch up with them and tailed them once we reached the populated area. As we reached the flatter section, the street led us back to the Penaranda Park. As I passed the Capitol Building of the province, the first 5 kilometers of the race is done. From the start up to this point, I was carrying a small bottle filled with water as my hydration system.
Km 5 to Km 7
This part of the route is a paved road and very flat. I placed my small bottle of water on my back tighly tucked with my Racing Ready Running Shorts. The pockets of my shorts were filled with one sports bar and one sports gels ( I took one sports gel before the start of the race!). With my hands free from the bottle, I started to swing my arms with faster frequency and I was able to run at a faster pace. On this flat part of the route, I was able to overtake another three runners but after a kilometer, I was overtaken by a smaller and younger runner. Before I reached the vicinity of Legazpi Airport, I was able to overtake Cesar as he started to slow down. From the Airport, I could see more of the slower 5K runners approaching another hill which is the dreaded Lingnon Hill but I was already running alone with the rest of the 21K runners. After a few turns, I passed by the 5th FSU Compound of the Philippine Army and with another left turn, I was on my way to the foot of Lingnon Hill. This is where the RACE and fun starts as this hill is another signature that this race is the “toughest” to finish.
Approaching Legazpi Airport On Cruise Mode
Km 7 to Km 10
From afar, you may think that Lingnon Hill is just a hill to be easily reached at its peak, you have to think twice as the body starts to be exhausted after finishing the first 7 kilometers of the race. I could say that this is the hardest and trickiest part of the race. After a slightly uphill paved road as you enter the foot of the hill, the 21K runners were led to a trail that consists of ascending steps/stairs. What makes these steps unique and different is that these ascending steps have a height as high as above your knees in between steps. You have to plant your leading foot firmly to the higher step and propel your body upwards with the help of your foot behind you. This is repeated as you manage to go to the highest step of the trail. Once you overcome the first trail on this hill, you are being led to an uphill climb along the paved road towards the peak of the hill. But this is not the easy way to the peak. As soon as you overcome the first uphill part of the road, you are being led to another trail that goes to a cave! The cave is called the Japanese Cave and you have to bend down as you enter the cave/tunnel. Actually, I crouched and nearly crawled just to be sure I will not scratch my head on the sharp rocks that surround the cave. It was a short 20-30 meters of bending and crouching but I admit I was practically crawling as I went out from the exit of the cave. It was a great relief to be out and crawling from the cave.
Another trail led us to the paved road and after a short jog, each runner was led to an improvised ladder. This part of the route will test how strong your upper body and arms are. In order to propel yourself upward towards this ladder, you have to hold the next step and pull yourself up while you push your leading foot. This is done repeatedly after a height of 20 meters. It is better for you to look straight forward and be focused where the steps of the ladder would lead you. Never look behind you! Always be focused to what is in front of you. After this ladder, another type of ladder will test your balance as you up to the ladder. At this point, the race is becoming an obstacle course but this is the part of the course where you could take a brief rest/pause from running.
Now, for the last obstacle, the Kapit Tuko Rock. There are no steps or crevices or cracks of the rock where you could plant your leading foot which you could use as the one which will propel you on top of the rock. When I first joined this race, there was a rope which you could hold and do a short rappelling technique but for this time, we were depending on a vine that hangs on the side of the rock. By slowly holding the vine firmly and propelling the body upward towards the top of the rock is the safest thing to do. There is no point to be fast on these obstacles, more caution and slower tempo is needed to overcome these obstacles. If you are on top of the Kapit Tuko Rock, the peak of Lingnon Hill is a few meters ahead. As I got nearer to the next Water Station, I slowly jogged and had a brief walk. I got some water cups to clean my hands from mud and soil that got stuck and at this point, I was at the peak of the hill and I’ve covered a distance of 10 kilometers. You must have to receive your 2nd string necklace before leaving this place.
Km 10 to Km 15.5
At this point, you will think that “what comes up, must come down” as you need to go down at the northern side of Lingnon Hill to reach the Lava Wall of Mt Mayon which is the next turn-around point. I took out my sports bar and put it in my mouth and chewed it as I approached the steep descending part of the trail. This descending part of the hill is not a “walk in the park” thing! The elevation of the hill is 160 meters but going down is another signature that this race is the toughest. The descending part is too steep that I have to slow down as I stepped from one level to another level of the steps of the trail in going down. It is a short 100 meters long but an extra care in going down was needed. I had to go down on side wards just to be able to apply brake with my leading foot. This was done on the most part of the descending part of this trail. I was already imagining how to climb this trail on my way back to the finish line at this will be part of the last kilometer of the route!
After almost 100 meters of the steep descending trail, the trail became more gradual as I was led to the bank of the Yawa River. It was time to drink some water from my bottled water in order to swallow the sports bar that I was chewing. As I got nearer to the bank of the river, I increased my momentum and crossed the river while I was brisk walking. The river was knee-deep and the current was moderate. The river was about 25 meters wide and as soon I crossed the river, it was the start of a gradual climb towards the Lava Wall near Mt Mayon Volcano.
It was a relief to the tired feet when I crossed the river and along the way, more trails covered with flowing water gave some cooling effect to the tired feet. I maintained my “shuffling” towards the turn-around point making sure that I would not take any “walking breaks” before I reach the Lava Wall. I said to myself to take some rest while slowly walking on top of the Lava Wall as nobody would dare to run on those sharp rocks.
After running for about one kilometer, I met the two Kenyans who were leading the race and after another 100 meters, I met the 3rd runner who is another Kenyan. The first Filipino runner whom I saw trailing at the back of the last Kenyan was Cris Sabal. I cheered him to catch the Kenyans. After a few seconds, Gerald Sabal was approaching followed by Alquin Bolivar, Alley Quisay, and later Frank Indapan. My Elite Team Bald Runner were trying to catch up with the leading Kenyan runners. I was hoping that they could make some “surprises” on the last kilometer of the course as they are more familiar with the course than the foreigners.
Alley Quisay In Action (Photo Courtesy of Tom c/o WOW Legazpi Website)
At this point, I was able to overtake some runners as I’ve seen them tired and slowing down due to the heat of the lahar and the sun. At this stretch of the route, I was able to overtake at least 12-14 runners by consistently “shuffling” and never stopping to cross those stream of water along the way. I knew the terrain of this place and a consistent “shuffling” will push me towards the turn-around point. I had to take advantage of the water stations along this part of the route as I used the water placed in ice candy plastics to douse my head. This repeated dousing of water to my head in every Water Station made me more relaxed and focused while going uphill towards the turn-around point.
As I met the other runners that have reached the turn-around point and are on their way to the finish line, they would tell me how far the turn-around point is. I just smiled and thanked them for their information. From afar, I saw the Water Station at the foot of the Lava Wall and I started to increase my pace. I took a bottle of water and drank the whole of it before I climbed the Lava Wall. The climbing towards the helipad at the turn-around point was my rest period plus the walking on top of those lava rocks. I had a brief pause just to see the whole Mt Mayon before going back to the trail where I came from. As I came down from the Lava Wall and started my run back to Lingnon Hill, 15.5 kilometers was done and the last 6 kilometers was ahead of me.
That was a good gradual uphill climb with an elevation of 275 meters from the Yawa River to the Helipad on top of the Lava Flow. Phew! That was hard and tough! Two hours had elapsed already when I was about leave at this point. You make sure you receive your 3rd and last straw necklace at this point.
Priceless!! At The Mt Mayon Volcano's Lava Wall (Photo Courtesy of JCI Legazpi)
Km 15.5 to Km 20.5
This part of the route was the start of going back to the Finish Line—on top of Lignon Hill again! I took advantage of the downhill terrain and the gravity of my body in order to increase my pace. I was trying to do a tempo run on those lahar sand but ultimately had to slow down when I started to hit those rocks and flowing streams along the route. I commend the Race Organizers for deploying more Race Marshals on this part of the route and the red-colored arrow signs painted on the black rocks along the route made me focused to follow the direct route towards the Yawa River. At this point, I was already alone and could hardly see anyone in front and at the back of me. It is just a matter of time that I would be able to reach the river.
As you run downhill from the Lava Wall, you meet most of the middle pack runners and there were so many greetings that I received from them. I have to cheer them when I see them walking and encourage them that the turn-around point is already near. However, I could see on their faces the hardship, pain and suffering they are experiencing. This is the challenge that the Mt Mayon Trail Run has to offer which is too different from other half-marathon trail runs in the country. However, the Mt Pinatubo 50K Trail Challenge is, I think, so far, the toughest ultra trail run in the country.
After a lot of skips, jumps, water crossing, shuffling, and downhill running, I could see that Yawa River is getting nearer. Before I reached the bank of the river, two of my elites approached me and offered me water and sports drinks. I was still strong at this point that I was able to do a “brisk walking” while crossing the river. After I crossed the river, I knew that the last “toughest” part of the race was in front of me! It’s the last kilometer of the race!
Another "Priceless" Picture Courtesy of Estan Cabigas!
Km 20.5 to Km 21.5/Finish Line
This is where you curse the Race Organizers! The uphill climb consists of ascending trail steps that has an inclination of almost 80 degrees! The stair/steps on the last ascent to Lignon Hill are the dreaded “killer” of this race. I have to place my hands just above my knees and hold them firmly to push my body in going to the steps. The steps are also too high for the tired legs to overcome. I have to take a brief rest every time I finished scaling at least 10 steps! I was already tired and exhausted that I forgot my plan to count the number of steps on this part of the trail. I thought I could finish this race in sub-3 hours as I still have 4 minutes to overcome the last 50-60 meters up to the peak of the hill. I was wrong!
As I pushed my arms & hands on my upper legs and drive them upwards to those steps, I felt my legs are getting weaker. How I wished that the height of the steps would be lowered and an improvised railing on the side would be available to make this part of the route with lesser difficulty and safer to the runners. It is just a recommendation though. This short distance made me tired, the same way that I experienced on the 1st edition of this race.
As I reached the peak, I was directed by a Race Marshal to follow a downhill route which was a newly-made trail that goes towards the forested part of the hill. I was again “cursing” everybody to the point that I was not focused to my footing placements. Then, my legs just became weaker until my feet could no longer hold on those descending steps. Then the worse happened, I fell down with my butt sliding down a few steps of the trail!!! It was my first time to fall (on my butt!) in a trail run! I was glad it was not the other way around as I could be landing on those cliffs of the hill.
On my last ascent, about 10 meters, to the peak (again) of the hill, I was already laughing and cursing telling to my elite runners who were on my back that this race is no longer a trail run but a “mountaineering” event! I allowed one runner to pass me along this point as he is much very young compared to me. As I reached the peak, I could see already the Finish Line & Banner but Councilor Celoy Chan, the Chairman of MTR, met me and jogged with me for the last 50-meter run around the peak of the hill, passing through its paved walks. Finally, I crossed the Finish Line with an unofficial time of 3:01:40 hours based from my GF 305. I was awarded with the “heaviest and biggest” Finisher’s Medal in a running event and my Finisher’s Certificate. (Note: I will be back to improve my finish time to sub-3 hours!)
Approaching The Finish Line!3rd Mt Mayon Trail Run...Done!Lahar On My Feet But No Blisters. Dry Max Works All The Time!
Post-Race Activities
It was time to socialize and talk to the Race Organizers, JCI Legazpi members, other Finishers and runners after I finished changing my wet running kit with dry clothes. I was able to meet old and new friends. I was able to congratulate Yves Yu for the successful conduct of the said race and I also told him about my recommendations on how to improve the conduct of the race. I hope Yves would be able to accept my suggestions in a positive manner. To the JCI Legazpi, Councilor Celoy Chan, Yves Yu, and to the Volunteers, you have done a splendid job in this race. Congratulations to everybody!
Well, the Kenyans were able to dethrone my elite team as the “King of MTR” for this year but we will be back with a vengeance! What is good is that the record time of Finish in last year’s edition made by Alquin Bolivar with a time of 1:28+ hours was not erased. All the members of my elite team who ran the 21K race placed on the top 10 ranking of the race and won some cash as consolation prizes. On the 5K Race, Rey De Los Reyes of my elite team placed 3rd Overall, winning a Cash Prize, too!
What is good in this race is that the Race Organizers give a consolation cash prize for the top 50 runners! I was surprised to be called by the Emcee as I placed # 49 finisher out of the 240+ runners that started the race! I received an envelope with a cash prize of P 250! Not bad, it was good for a Jollibee meal after the race!
Maybe in the next editions to come, I would be able to grab the “Oldest Runner Award” with a Cash Prize of P 5,000!
Once again, MTR has proven that it is the toughest 21K run in the country today. I am highly recommending this race for the PAU loyal fans & members; BDM 102 veterans; and “hardcore/warrior” runners. The experience is good for your “running record” and be able to see the beauty of our own Mt Mayon Volcano.
Councilor Celoy Chan, Chairman of MTR & Administrator of Lignon Hill ParkTeam Kenya as the 2010 "King of MTR"Yves Yu, MTR Race Director & BR
See you at the Mt Mayon’s Lava Wall and Lignon Hill next year!
Note: For more “pictures in action” on the MTR, please visit Estan Cabigas website at www.estancabigas.com.
Bald Runner 
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