Author: kingofpots

RD’s Report: 2nd PAU “P2P” 70K Run

On By kingofpotsIn Insights, Jogging, Races, Running, Running For Cause, Sports Program, Ultramarathon11 Comments

The Pasuquin to Pagudpud (P2P) Run was planned together with the 1st PAU 50K Run in Tanay, Rizal due to the following reasons & factors as stated in this story. In addition with the reasons as stated in the story, I thought of promoting the province of Ilocos Norte as a sports tourism destination even without the involvement of the local government in the planning stage as this race was conceived during the campaign period in the last May elections.

One month before the race, I made my final implimentation of my race plan by paying my courtesy calls to the different local government units’ executives from the Governor of Ilocos Norte to the Municipal Mayors of Pasuquin, Burgos, Bangui and Pagudpud. Unfortunately, I was not able to personally meet the Governor and the rest of the Municipal Mayors but I was entertained by their staff/secretary as they received my formal letter of intention/request to conduct an ultramarathon event in the province, passing along their respective municipalities.

I was happy and satisfied about the preparation on the security aspect as I was able to personally talk and coordinate with the PNP Provincial Director of Ilocos Norte. Being a PMA Cavalier and underclass, he immediately approved my request with additional support. Local friends involved in local sports with the likes of Dr Chester Puno, one of the participants & finishers of the race, Faivo Bartolome (a Race Organizer/triathlete & Finisher), and the Luis Family of the 5 Sisters Emporium were available during my visits in Laoag City and that they greatly helped in the realization and provision of the much-needed logistics and medical services for the run.

I actually made three trips by bus from Manila to Laoag to bring our logistics requirements and to recon the whole route. Those were tiring trips but I was satisfied with my personal coordination with the local friends who were there on the background to help and make the event a success. On hindsight, my planning and coordination were all worth plus the fact thatI was able to bring the whole staff and elite athletes of Team Bald Runner on those tourist attractions/spots for the first time!

A Briefing and CLP was done to inform and warn the runners that the course will be passing along tourist spots in Ilocos Norted with the exact points and distance along the route. But the main message for the participants was to expect some surprises and challenges during the run. However, I always emphasized the runners of their personal safety and observation of their surroundings while they are on the run. I even informed the group that my staff will wait for the last finisher even beyond the announced cut-off time for the race. 

The Elite Team Bald Runner and my staff left Manila for Laoag City on the evening of Wednesday in order to have ample time to orient my staff and thresh out final coordination for the race. Final Briefing among my staff was done on Thursday on site and each of the members of the team was given their respective job desription for the race.

With proper timing and scheduling, we were abe to start the race before the scheduled time (my signature in all my races!). In conclusion, I think the conduct of the race went successfully well and there had been no major problems with the runners. However, I admit that there are still “kinks” and “lapses” to be solved and attented to in order for me to improve in my next PAU races.

Let me share you my thoughts about running in marathon and ultramarathon races.

I’ve been running for almost 40 years and I had also been running competitively with the same number of years. I’ve started finishing Marathon Races here and abroad since in the early 80s and I could not count anymore the exact number of Marathon Races I’ve finished since then. And two years ago, I got hooked to ultramarathon running and this is the reason why I came up with the Bataan Death March 102K Ultramarathon Race, simply dubbed as “BDM 102”. Later, I created and organized a distinct Sports Federation for Ultrarunning which is now called as “PAU” (Philippine Association of Ultrarunners) with the main objective of promoting the sports and be able to represent the country in international ultrarunning competitions under the auspices of the International Association of Ultrarunners (IAU).

With my experience, I would know the “suffering and pain” that each runner would feel and encounter during a race. I would also know the anxiety of each runner within days or few minutes before the start of each race. And I would also know the feeling of joy and jubilation when a runner crosses the Finish Line in every race. Physically, I would know how a runner would look like when he/she finishes a road race because I could identify with them—the sweat/perspiration, the breathing, sunburned & shiny skin, body aches, chafings, blisters, severe pain on the running legs, limping while walking after crossing the finish, and sometimes “disorientation”. 

There are two (2) important things that are common in all my participation to running events: (1) I always finish my race and never had any record of DNF (Did Not Finish) and (2) I never “cheated” or made a “shortcut” of the race route. In all the races that I have organized and directed, I always tell the runner-participants to FINISH the race and maintain the INTEGRITY of the race. Each of the runner should be able to finish the race with their own effort and don’t think that they could “cheat” because nobody would ever see them. Running is supposed to be a noble sports! And if a runner cheats in a race, he/she is cheating himself/herself!

After a thorough investigation, I admit (as the Race Director/Organizer) that some runners “cheated” during the P2P 70K Run last August 29, 2010. We have already identified them and they are no longer allowed to run in our future Bald Runner’s Events and PAU Races. These “cheaters” have destroyed the integrity of the race and they showed disrespect to a race where we invested so much time, money and effort. Without this incident, P2P PAU 70K Run would have been a “perfect” race.

Never cheat in running events, sooner or later, the truth will naturally come out!

“Classic” Running Books

On By kingofpotsIn Books, Insights, Jogging, Pictures, Running, Running HeroesLeave a comment

 Aside from being “classic” and being sought after, the following books are considered as the best books in running that greatly influenced people from their sedentary life to being active through running. These books contributed in the resurgence of “running boom” in the United States and in other countries.

Few minutes before the start of the 2nd PAU “P2P” 70K Run last Sunday, Paolo Osmena, a PAU member and BDM 102 veteran, gave me these three (3) “classic” running books which I consider as “collectors’ items” for seasoned runners. I was surprised and humbled by the generous gesture of Paolo of giving me these “treasures” among runners. Thank you very much, Paolo!

1st Book That Started The Popularity of Running

 The Complete Book of Running by James Fixx was published in 1977 and it became as the best selling book for that year. I tried to look for this book in the 70s and 80s in the local bookstores but it was not available. While I was on schooling in Fort Benning, Georgia in the mid-80s and during my stay in Los Angeles after my schooling, I was not able to buy or look for this particular book, to include the other two books. There was no Amazon.com at that time yet. So, when Paolo gave  me this book, it was my first time to actually hold and browse the pages of such book.

The red color of the cover, the running legs of the author, the red running shorts, and the red ASICS racing shoes were properly conceived as a “marketing” ploy for the book and it was a success. Nowadays, you seldom see red running shorts, red ASICS racing shoes, and running without socks!

2nd Running Book By James Fixx

The Second Book of Running by the same author was published in 1980 but it did not create the same magnitude of popularity of the first book. It would be noted that the color of the cover page was in blue—blue running shorts, blue Adidas running shoes, running without socks, and the same running legs of the author. Four years after this book was published, the author died due to heart attack after completing his daily running workout. He was 52 years old. 

One of the Books Written By George Sheehan

 Dr George Sheehan is considered as the modern day “philosopher of running”. He was a cardiologist in profession but became popular due to his writings about running with an essay he wrote every week in local newspapers and later with the Runner’s World Magazine. He died at the age of 75 due to prostate cancer. This particular book was the second to the last book that was published before he died in 1993. This book is a compilation of the essays he wrote and published in his column/page with the Runner’s World Magazine.

On a personal note, Paolo is sending me a “message” by giving these most treasured books about running. He is telling me to write and publish also a book about my entries in this blog which had been my plan for the past years. It is a dream to write a book as a compilation of all the entries of this blog and it is a matter of organizing them from one general topic to another. I know that this dream will become a reality.

Thanks, Paolo!

 (Note: Photos of the books were taken from Amazon.com)

Official Result: 2nd PAU 70K Run

On By kingofpotsIn Jogging, Places to Run, Race Results, Races, Running, Running Heroes, Sports Program, Travel, Ultramarathon3 Comments

  2nd PAU 70K Run Official Result
  Pasuquin to Pagudpud, Ilocos Norte
  August 29, 2010
       
  NAME TIME  
1 Reynaldo Pascua 6:29:10 Champion (Male)
2 Moses Moreno 6:46:57 1st Runner-up (Male)
3 Raul Patubo 7:14:20 2nd Runner-up (Male)
4 Hermogines Olvis 7:20:25  
5 Rizaldy Juan 7:49:13  
6 Jonnifer Lacanlale 7:53:11  
7 Christopher Rodriguez 7:56:32  
8 Jose Mari Javier 8:00:18  
9 Eduardo Madariaga 8:03:13  
10 Michelle Estuar 8:06:46 Champion (Ladies)
11 John Frederick Abenina 8:16:12  
12 Jonel Mendoza 8:20:37  
13 Sandy Alentajan 8:29:10  
14 Graciano Santos 8:32:52  
15 Armand Fernando 8:38:08  
16 Alfred Delos Reyes 8:45:06  
17 Junrox Roque 8:45:13  
18 Julius Savella 8:45:14  
19 Wilnar Iglesia 8:45:15  
20 Siosan Baysa 8:50:15 1st Runner-up (Ladies)
21 Paolo Osmeña 8:51:47  
22 Carly Dizon 8:52:16 2nd Runner-up (Ladies)
23 Camilla Brooks 8:59:00  
24 Albert Sama 9:12:38  
25 Raul Tapia 9:13:58  
26 Dennis Ravanzo 9:27:07  
27 Jose Dueñas 9:32:07  
28 Albert Henson 9:45:38  
29 Bonifacio Dalisay 9:45:39  
30 Simon Miranda 9:46:20  
31 Jereven Adriano 9:47:00  
32 Rodel Cuaton 9:51:54  
33 Jose Wacangin 9:51:55  
34 Lymuel Pascua 9:55:59  
35 Berns Tan 9:56:21  
36 Jade Lee 9:56:22  
37 Mark Adrian Hernandez 9:56:59  
38 Jeffrey Avellanosa 10:01:28  
39 Oscar Sañez 10:07:27  
40 Christine Ferrera 10:09:44  
41 Jeremiah Isip 10:09:45  
42 Chips Dayrit 10:17:21  
43 Roberto Delos Santos 10:18:45  
44 Henry Realgo 10:24:07  
45 Mon Marchan 10:26:26  
46 Earl Quero 10:27:48  
47 Carl Noel Balagot 10:29:48  
48 Ria Go Tian 10:31:40  
49 Wellington Yao 10:32:32  
50 Chester Puno 10:38:43  
51 Emerson Go Tian 10:39:23  
52 Allen Aguilar 10:39:48  
53 Michael Angelo Fabian 10:40:31  
54 Joseph Baltazar 10:41:08  
55 Ronnel Go 10:41:09  
56 Precy Hernandez 10:45:29  
57 Noel Hernandez 10:45:30  
58 Edward Villareal 10:49:12  
59 Warren Earl Navor 10:49:13  
60 Faivo Bartolome 10:49:55  
61 Shiela Compendio 10:50:14  
62 Charit Agana 10:51:13  
63 Allen Gaspar 10:52:51  
64 Christian Oting 11:04:40  
65 Rogelio Alejandro 11:12:53  
66 Frederick Gabriel 11:13:04  
67 Francisco Lapira 11:13:11  
68 Grimaldo Anecito 11:18:05  
69 Kessel Que 11:21:45  
70 Cecil Morella 11:23:19  
71 Chito Carreon 11:26:10  
72 Mel Severino 11:26:13  
73 Yul Antonio Almayda 11:32:56  
74 Nicomedes Jaranilla 11:35:05  
75 Blas Ople Tiangco 11:37:16  
76 Reynaldo Jimenez 11:37:30  
77 Jael Wenceslao 11:37:36  
78 Jeff Adriatico 11:45:10  
79 Mikko Barranda 11:45:10  
80 Ivy Macainan 11:45:45  
81 Camillo Kagaoan, Jr 11:48:17  
82 Elma Gabriana 11:48:24  
83 Bhrein Salazar 11:48:43  
84 Ronnie Gabriana 11:49:15  
85 Chinky Tan 11:49:26  
86 Lemuel Narcise 11:51:56  
87 Junar Layug 11:54:48  
88 Benedict Meneses 11:58:18  
89 Randolph Camalig, Jr 11:58:36  
90 Edwin Rara 12:00:31  
91 Samuel Narcise 12:03:52  
92 Rosgar Apolinario 12:05:01  
93 Ricardo Cabusao, Jr 12:05:23  
94 Karen Kate Pascual 12:06:24  
95 Craig Logan 12:09:31  
96 Emil Ancheta 12:13:23  
97 Aaron Anievas 12:14:32  
98 Emiliano Burgos 12:19:14  
99 Vic Viola 12:31:21  
100 Angel Henson 12:31:22  
101 Jose Lorenzo Mina 12:32:50  
102 Marlin Marilag 12:35:04  
103 Roselle May Dadal 12:36:44  
104 Crisanto Ubungen 12:42:54  
105 Teresa Ybañez 12:50:54  
106 Marco Christopher Montaos 12:50:55  
107 Don M Co 12:55:26  
108 Francis Acop 13:00:38  
109 David Buban 13:04:24  
110 Arturo Virata 13:05:54  
111 Raymund Anthony Abenojar 13:13:54  
112 John Vincent Ong 13:16:34  
113 Galo Pira 13:26:20  
114 Carina Manansala 13:37:56  
115 Alfred Paul Paiso 13:57:40  
116 Ayette Padua 13:59:09  
117 Jimmy Ong 13:59:09  
118 Joseph Frederick Calulut 14:00:03  
119 Eugene Tariaga 14:29:33  
120 Norberto Mortel 14:30:08  
121 Ellen Abegail Castillo 15:19:16  
122 Yan Dizon 15:19:16  
  Angela Jacinto DNF  
  Grace Jacosalem DNF  
  Ryan Marquez DNF  

2nd PAU Run…Done!

On By kingofpotsIn Insights, Jogging, Pictures, Places to Run, Races, Running, Ultramarathon2 Comments

I will have a more detailed account of this race in my next post. I just want to extend my thanks to all the runners—veterans and the newly-baptized ultramarathoners, for their participation to this road race and their support to the objectives of the Philippine Association of Ultrarunners (PAU). This race, to include all the races being organized and directed by the Bald Runner’s Events, would not be possible without the untiring efforts of the men and women behind the scene who implemented our plans and for making sure that the support/logistics were available to all the participants.

A total of 125 runners started at the Plaza fronting the Municipal Hall of Pasuquin, Ilocos Norte few minutes before 5:00 AM last Sunday. After 15 hours, 122 runners reached the Finish Line and they were declared as Finishers!

Gathering from the feedback of the finishers, there are two distinct descriptions of PAU Races—Surprises and Scenery of the Route! The runners were surprised of the exact distance of the race. Instead of registering 65K in their GPS watches, the actual route was measured as 70K!  Runners were also surprised on the type of road to run and in summary, the runners were able to experience running on paved roads, trails, rocks with water, and climbing some rocks and stairs, too! The scenery of the route is beyond compare and it was refreshing to the eyes which was totally new to the “first-timers” in Ilocos! The weather also surprised the runners as the sun started to appear on mid-morning even if the weather forecast was cloudy & overcast brought about by the passing of Typhoon “Florita”. Lastly, the presence of the local folks living in those barangays along the highway who watched and cheered the runners as they passed gave another surprise to everybody.

We have proven to ourselves and to all our runners (once again!) that support (donations) coming from our running friends and the participants themselves made this event a success and worth repeating every year. With the help of these friends and the ultrarunners, we will try our best to bring our runners to other places with different challenges…and more “suffering & pain”!

Thanks also to the local government executives of Pasuquin, Burgos, Bangui, Pagudpud and Ilocos Norte for their warm welcome and cooperation for this event. I am sure more of our runners and readers of this site will be aware of the beauty of the roads, tourist spots, the sea, the rocks, the beach, and the hospitality of the people of Ilocos Norte.

For the 2011 edition of this race, we will add the Blue Lagoon & Patapat Viaduct as parts of the route!

See you on the 3rd PAU Run dubbed as the “Mt Pinatubo 50K Trail Challenge” on October 9, 2011.

Thanks & Good Job, Guys!!! (Photo Courtesy of Mark Hernandez)
Runners In Action (Photo Courtesy of Shiela Compendio)
Banners Provided By Mayor Cris Garcia of Burgos, Ilocos Norte (Photo Courtesy of Mark Hernandez)

Final Instructions: 2nd PAU Run (P2P 65K)

On By kingofpotsIn Insights, Jogging, Pictures, Places to Run, Races, Running, Trail Running, Travel, Ultramarathon1 Comment

1. All runners are advised to review the final instructions for the 1st PAU 50K Run which was held in Barangay Sampaloc, Tanay, Rizal. The same rules and regulations will be implimented in this race.

2. Instead of Race Marshals along the route, there will be painted signs in white on the paved road to direct the runners. They are located either on the right or left edge of the road which will indicate the directions the runners will follow. These are printed with waterproof paint.

Watchout For This Sign

3. Runners are advised to take extra precaution in approaching the Kapurpurawan Rock formation. It would be wise to just walk along the sharp rocks & corals before reaching the turn-around point where one of my staff will be handing the 2nd string-necklace. Be safe on this portion and take time to select your footing on these flat but sharp-edge rocks. Runners can climb up to the white rock formation for their photo-ops.

Stairs Leading To The Kapurpurawan Rocks
Recommended Place For Photo-Ops

4. There are no fees to pay when entering each of these tourist spots along the route.

5. There will be no Aid Station at the Parking Area/Turn-Around point of the Burgos Lighthouse. Instead, the Aid Station will be positioned at the Km #20 point. One of my staff/Marshals will be positioned at the Parking Area to hand each runner the 1st string-necklace.

6. For those who have not yet redeemed or received their Race Packets, my staff will be at the La Elliana Hotel in Laoag City from 1:30 PM to 3:30 PM to give your Race Packet or settle your reserved slots. We would like to settle all administrative concerns and clarifications from the runners at this period. On D-Day before the race, we will simply start the race.

7. As in previous races, we would like to be consistent on the start of the race. We will start on or before 5:00 AM on Sunday in front of the Pasuquin Municipal Hall. There will be no VIP to grace the occassion. The VIPs are the brave runners at the Starting Line of this race!

8. The distance of the race is expected not to be accurate. All runners are warned that the race distance might reach up to 68-69 kilometers. After passing the Pagudpud Boundary Arch, prepare for a winding uphill climb up to the Poblacion of Pagudpud and the last 3-4 kilometers to the finish line will be flat.  

9. Have a safe trip and good luck to all the runners and their support crew.

Getting Bigger

On By kingofpotsIn Insights, Jogging, Pictures, Running, Ultramarathon3 Comments

The number of runners interested in ultramarathon is growing and getting bigger. This was shown and observed during the Briefing and CLP last night for the participants of the “P2P” 65K Run in Ilocos Norte which will be held on Sunday, August 29, 2010. I saw the “usual suspects”, I mean, the BDM 102 veterans as well as those who finished the 1st PAU 50K Run which was held last May 9, 2010 in the Sierra Madre paved roads. I noted also that I was able to see new faces and new recruits of the BDM 102 veterans.

In my briefing presentation, I emphasized the objectives of these ultra runs being scheduled to be conducted on a monthly basis up to January 2011. Aside from our main objective of promoting ultra running events, we would like also to bring the runners to new running routes outside Metro Manila. Most of the runners I talked during the party also confirmed my observation that the running routes in Metro Manila are already “boring and easy” and that these routes are plainly used as training routes.

PAU is also geared to discover new talents and potentials in ultra running among the runners in the provinces. We are bringing the races to the regions and provinces. I guess, this is what they mean when our sports authorities say about “grassroot level” of sports development. Although this kind of arrangement will be more costly in terms of logistics and travel expenses, we hope we will be able to sustain this program with the help of our runner-sponsors.

Who says running and tourism do not mix? Well, that’s the beauty of running an ultramarathon distance because you have the chance to walk, stop, take some pictures of the places and scenery along the route, see different places in the country, develop closer friendship among runners, and a chance to bring the whole family and friends outside Metro Manila for a change of environment, for rest & relaxation, and other activities like tasting the local foods in the area. So, these series of runs outside Metro Manila will somehow promotes eco-tourism in the provinces.

Runners, I mean, ultrarunners have a craving for never-ending challenges in routes, distance and terrain. These runners want variety and want to push their endurance capabilities beyond their limits. It is hard to explain why these runners keep on wanting for more—more pain and more pain and more satisfaction on themselves as they cross the finish line. Most of the runners that finished their first BDM 102 uttered to me as they crossed the finish line that their experience in the race will be their “first and last”. But you will be surprised that the same people were the first ones who applied for the longer version which is the BDM 151 next year!

Lastly, PAU does not have any objective that will help improve the political, social, and economic situation of the country. Our Sports Federation will not duplicate the mission & objectives of the different departments and institutions of the government as well as to the goals of non-government organizations. We simply want to raise some funds for us to expose our best ultrarunners in international competitions. PAU had been officially invited by the Ultramarathon Sports Federation of Taiwan to participate in the famous Soochow University 24-Hour Endurance Run which will be held on the first Sunday of December 2010. Our best PAU runner will be among the 35 countries invited by the Race Organizer. With this international competition, our runner will be able to set our official national record on the 24-Hour Endurance Run. Hopefully, with these ultra races being organized and conducted by PAU, we would be able to raise some funds to realize our plan of exposing our runners in Asian Ultramarathon events which are sanctioned by the International Association of Ultrarunners (IAU).

For those who have attended in last night’s Briefing and CLP and to the almost 140 participants of the P2P 65K Run this Sunday, I would like to extend my sincerest thanks and appreciation for your support on the objectives and plans of PAU.

P2P 65K Briefing (Photo Courtesy of John Jeff Avellanosa)

Have a safe trip to Ilocos Norte and see you at the Starting Line. Good luck and have fun!

Group Picture (Photo Courtesy of John Jeff Avellanosa)

Food Calories

On By kingofpotsIn Insights, Jogging, Runners' Training, Running3 Comments

The devil is in the details. I never discussed or wrote anything about the number of calories from the foods I’ve been eating and this is the same with everybody else. You don’t have the time recalling or counting the number of calories from the foods you are eating. We eat because we want to satisfy our need to eat because the food we eat is the source of our energy to run and do the things on a daily basis. In short, there is no time for us to be computing those detailed numbers before we eat our food. We simply don’t want to be hungry!

I found some data from two books I bought two years ago. One book is entitled “Training Plans For Multisport Athletes” by Gale Bernhardt and the othee book is entitled “Joy of Cooking” by Irma Rombauer and Marion Rombauer Becker. 

For my average weight of 140 pounds, to determine the number of daily caloric intake neded to maintain my body weight is to multiply 30 calories per kilogram of my body weight. To find my weight in kilograms, I have to divide my weight in pounds by 2.2 and the result is 63.6 or 64 kilograms. So, multiply this with 30, the resut is 1,920 calories as my daily calorie intake. However, if I want to run an average of one hour every day, I need to add 770 to 780 calories ( the average of calories I burn when I run as based from the data gathered from my GF 305). In summary, I need 2,800 calories everyday! The question now is where will I get those numbers and what food will I eat for the whole day?

The following is the list of my food I take on a certain day with the corresponding calories based from the book, “Joy of Cooking”.

Breakfast

2 Fried Eggs with Cooking Oil—210 calories

4 Slices of White Bread—250 calories

 1 cup of coffee with cream—60 calories

1 Ripe Banana—100 calories

Morning Snack

Fried Banana with Oil & Sugar + Water—-200 calories

Lunch

2 cups of Boiled White Rice—400 calories

Fried Milkfish (Bangus)—200 calories

Sauteed Vegetable with Pork—300 calories

Afternoon Snack

Fried Sweet Potato with Sugar + Water—200 calories

Dinner

2 cups of rice—400 calories

Pork Adobo—300 calories

1 Ripe Banana—100 calories

The total number of calories on these foods is 2,720 calories! I could say, it approximates the number of daily calories needed for my body in order to maintain my weight in 140 pounds.

Basically, my food intake is very simple and without those “fastfood” meals and “sweet & fancy”snacks. If I take such meals, I have to burn more calories by running more than one hour.

If you think you are gaining weight and feel heavy, the reason could be is that you have eaten more food which means more calories had been ingested and stored in your body system. Don’t wait this thing to happen, you need to burn those calories by running or doing some physical activities.

Happy eating!

Running Clinic @ LANDBANK

On By kingofpotsIn Insights, Jogging, Pictures, Runners' Training, Running, Sports Program2 Comments

Annalene Bautista aka The Meek Runner is an avid and passionate runner. She started running almost three years ago and became the role model of her family that she was able to motivate her husband and children to be involved in every road race as runners every weekend. One of her kids is already an upcoming competitive triathlete and her youngest daughter had just finished a half-marathon race. Last May of this year, she became an accomplished marathon (42K) finisher from “The Bull Runner Dream Marathon”

Running Lecture @ TUP Audio-Visual Room

 Her exemplary actions with regards to physical activities and active lifestyle had spread out to her staff and employees at the Land Bank of the Philippines. Her initiative to spread the benefits of running to everybody in her office or area of responsibility led to the conduct of a Running Lecture & Clinic. After exchanges of e-mails and text messages, the lecture & clinic was held last August 2, 2010 at the Audio-Visual Room of the Technology University of the Philippines (TUP) in Manila.

40+ Landbank Staff & Employees Attended

 On that evening, the weather did not cooperate with us as it was raining hard. The lecture and clinic were conducted indoor. After an hour of lecture on the Basics and Training Principles of Training in Running, the Elite Team Bald Runner demonstrated the different stretching exercises while the audience did they own part of doing the same exercises. After the stretching exercises, the elites demonstrated some running drills and the correct form of running. 

Stretching Exercises

An open forum was conducted and questions from the audience was answered, ranging from training, injuries, selection of shoes, and nutrition. After 2 to 2 1/2 hours, the running lecture and clinic was finished with a decision from the group to have a special arrangement for training for the whole group for a minimum of three (3) months.

Exercises Led by Members of Elite Team Bald Runner
More of the Stretching Exercises
Group Picture After The Activity

 At present, the Land Bank Running Group under Annalene Bautista have already attended two (2) sessions of their formal training to become future competitive runners in road races. So, runners out there should watch out for this group as they come in in full force to join the many thousands of road runners during weekend races.

To Annalene, her family, and to the rest of the Land Bank personnel, thank you very much for inviting us to your physical fitness program and for your support to the Elite Team Bald Runner with the hope that each one of you will make running as part of your lifestyle.

Source of Performance

On By kingofpotsIn Food & Dishes, Insights, Jogging, Pictures, Runners' Training, Running1 Comment

My friends, runners and most of my readers would always ask me the same question–where do I get my strength and endurance in running? My best answer to them is Experience. But the truth of the matter is that I get my strength and endurance from my nutrition and strict adherence to the basic principles of endurance training.

In nutrition, I eat anything that will not cause any “gout” attack in any parts of my body. Most of the time, I eat the following fresh foods:

Fresh Meat (Not Processed or Frozen Meat)
Simple But Nutritious (Salmon Belly & Beef Tapa/Beef Jerky)
Fresh Vegetables Direct From The Plant
My Favorite Ampalaya
Native Chicken
A Little Of Pinapaitan, Kilawen, & Kalderetta
Fresh Fruits
....More Fresh Fruits
And More Fresh Fruits!

Now, from these source of food/nutrition, I can get my 40-30-30 diet (carbo-protein-fat) needed for my running performance. The magic word here is “FRESH”!

In my basic training principles, I always think of “progression”; specificity; and recovery. Do I have to explain each of these words again? Okey, I will explain them in my future posts.

Good luck to those athletes participating in the CAMSUR 70.3 Triathlon this weekend!!!

Back2Back

On By kingofpotsIn Insights, Jogging, Pictures, Places to Run, Practice Runs, Runner's Fashion/Attire, Runners' Training, Running, Ultramarathon2 Comments

 Back to Back Runs during weekends is a “must” for runners who are preparing for an ultramarathon event. So, starting this week, I’ve started with a training program that calls for such running workout. There is no specific ultra race scheduled for me as most of my planned races to join need some lottery and qualifications to be included in the final list of entrants. This kind of workout would be able to maintain my endurance level in preparation for an ultra race in the future. 

The Team Bald Runner-Professionals had been efficient in disseminating their weekend runs among the members through the Internet and they included me in their exchanges of information. I am really happy that this arrangement had started since we joined a 10K race at Clark Air Field two weeks ago where we did an ultra tempo run. I guess, I am becoming their “target & motivator” being the oldest among the group. 

Prior to our run to Tagaytay City, I had a 22K easy long run inside Camp Aguinaldo last Saturday morning with an average pace of 6:30 mpk. I used the 7.5K-loop for this particular run. However, on my last 3 kilometers, I started to incorporate “brisk walking” in order to finish the distance. I guess, it was the heat of the sun that made me slower as I was about to complete the 3rd loop. Aside from the heat, I lacked the much-needed resistance as I was able to sleep for only 5 1/2 hours on Friday night. This experience gave me the reminder to have enough sleep on the night before a LSD run. So, after my workout and shower last Saturday, I went to bed for the much needed rest. On Saturday night, I was already in bed at 8:30 PM with my clock set to alarm at 2:30 AM.  

Uphill Run To Tagaytay City (Photo By Ivan Fojas)

 The idea to run from SM Dasmarinas, Cavite to Tagaytay City via Amadeo, Cavite was suggested by Jan Imperio last Monday and it created a positive reaction from the group. The plan was to run a distance of 36K from SM Dasmarinas to Tagaytay City or have the option to run a shorter distance of 26K from Gen. Trias, Cavite to Tagaytay City. So, the event was a “go” among the members in the middle of the week. 

Runner In Red (Photo By Ivan Fojas)

 I joined the 36K group and we started our run at SM Dasmarinas o/a 4:15 AM. Our group maintained a 6:30-6:45 mpk pace as we ran towards General Trias, Cavite (road going to Puerto Azul). Our route was fully lighted by our support vehicle as we ran along the paved sidewalk. Other support vehicles would “leap-frog” every 2-3 kilometers with the baggage compartment and ice box opened for everybody. 

As we turned left to a road from General Trias, the 36K group was still intact with each other and we enjoyed running without much traffic and the air was colder. After completing 10K, the 26K group joined the rest of us and the sun was about to rise but we were glad that the sky was overcast. 

The 26K group pushed the rest of us for a faster pace. I was surprised to see Ivan Fojas joining the group as I know he had concentrated more on the sports of triathlon. I had the rest of the route keeping in pace with Ivan. I was impressed on the improvements of Ivan’s strength, power, speed, and endurance since the time he was a “newbie” and dedicated reader/visitor of this blog two years ago. I was happy for what Ivan had accomplished for the past months as he humbly told me that he was able to finish the latest Langkawi Ironman! I am sure, he learned a lot from my early posts in this blog. 

Photo-Ops In One of the Pit Stops

I was running with the color “red” as my motif. I was using my old & reliable TNF running cap, ASICS shirt & compression short, CW-X compression socks, Adidas Adizero Mana, and my Ultimate Hand-held water bottle. It was my first time use compression socks in a run as I’ve been using them for my “rest & recovery” after my long runs. I would say that these compression socks have given me a boost and comfortable workout during the run. I did not have any cramps or soreness on my lower leg muscles! I got also the same positive remarks from the other runners who joined this workout who were using compression socks/calves support. 

After we reached our designated point to re-group in Tagaytay City, I ran another 3 kilometers along the highway towards Nasugbo while the other runners ran farther. I was able to finish 33K in 3:58+ hours and I did not have any pain or soreness on my body. After a cold & hot shower at Jan Imperio’s place, the group re-assembled at the “Bag of Beans” Resto for our “brunch”, and for more stories, and discussion of plans in running. (Note: These guys always get the “scoop” for my plans in our PAU races!)

Group Picture After "Brunch" In Tagaytay City

To the Team Bald Runner-Professionals, thanks for the company and the feedback I got from you about running. I could see that you will become very good ultra runners in the future. On my end, I will always join you in your long runs.

See you at the “speed” training sessions this week!