Before Jason Koop wrote his book “Training Essentials For Ultrarunning” where he highly recommends Rice Cakes as one of the best solid food for ultrarunners, Dr Allen Lim, born in the Philippines and raised in the USA, Doctorate in Integrative Physiology; Director Of Sports Science for the Radioshack Pro Cycling Team and the Garmin Pro Cycling Team; and the only American scientist who had the unique distinction as the Chef/Cook for the said teams in their 2010 & 2011 seasons for the Tour De France, is considered as the originator of the famous Allen’s Rice Cakes which are very popular to professional cyclists as their food during their daily races in the said Tour and during their training rides.
2 cups uncooked calrose rice or other medium-grain “sticky” rice or sushi rice
3 cups of water
8 ounces of bacon
2 tablespoons of liquid amino acids or low-sodium soy sauce
salt and grated parmesan (optional)
Combine Rice and Water in a Rice Cooker
While Rice is cooking, chop up bacon before frying, then fry in a medium saute pan. When crispy, drain off fat and soak up excess fat with paper towels.
Beat the eggs in a small bowl and then scramble on high heat in a saute pan. Don’t worry about overcooking the eggs as they will break up easily when mixed with rice.
In a large bowl or in the rice cooker bowl, combine the cooked rice, bacon, and scrambled eggs. Add liquid amino acids or soy sauce and sugar to taste. After mixing, press into an 8- or 9-inch square baking pan to about 1 1/2-inch thickness. Top with more brown sugar, salt to taste, and grated parmesan, if desired.
Cut and wrap individual cakes. Makes about 10 rice cakes in rectangle form. Individual cakes can be wrapped with aluminum foil or strap wrap.
After running for six weeks on MAF training, easy running using my Heart Rate Monitor, following the MAF Formula where my beats per minute range would be from 112 to 122 beats per minute must be maintained while I was on my running workout. As a review, Maximum Aerobic Function (MAF) Formula is 180 minus my age of of 68 plus 10 bpm being a runner of more than 65 years old and had never been “sidelined” from running due to injury. My MAF bpm is 122 and my range of MAF Beats Per Minute during my running workout should be 112 to 122. For the past 6 weeks, I was not supposed to breach the maximum bpm of 122 during my easy/recovery runs. However, with my training schedule being a CTS athlete for the past weeks, I have to follow my training schedule and workout as prescribed by my Coach. However, what I have observed was that I was not fatigued in my tempo runs and I could easily recover after a day of hard training.
After two days of not running due to the inclement weather in my Playground, I was fully rested during the weekend and I decided to have my first MAF Test today, June 29, 2020. After a short stretching exercises, I started my run with a warm-up for one mile where my Heart Rate steadily increased from 90 beats per minutes to 112 after my first loop in my Backyard. Before I finished my first mile, I was able to reach 119 beats per minute. Once I finished one mile, I went on on my First Mile for my MAF Test. I finished my first mile in 16:15 minutes where I had to walk for a few seconds after my bpm reached to 123 bpm on the last 400 meter of my first mile. After the first mile, I took a picture of my GPS Watch, take a sip of cold water, and walked a few meters until 30 seconds elapsed (this ritual was repeated every time I finish a mile) and started my 2nd mile. The following is the list of my time every mile:
1st Mile——16:15 minutes 4th Mile——14:37 minutes
2nd Mile—–15:28 minutes 5th Mile——14:35 minutes
3rd Mile——14:31 minutes
It was only on the first mile that I breached 122 bpm to 123bpm but it was able to bring it back after a few seconds of hiking. For the rest of the miles, I was able to maintain my average of bpm within 121-122. On my last mile, I was able to maintain the whole mile with an average bpm of 122.
Although my Backyard Loop is not the ideal venue or location for my MAF Test, I am still satisfied with the result of my test and how my body felt after the workout. My body was very relaxed and not so worn-out or fatigued. In my past MAF Tests few years back, I have been doing them on Oval Track, being faster than my time in my Backyard Loop. With the uneven ground, lots of turns, and single-track trail in my Backyard Loop, I expect that my time would be slower than running in an oval track. On the contrary, I think I am faster now as compared when I had my MAF Test in 2011.
After 4 weeks, I will be doing my second MAF Test with the hope that I will be able to lower the times as compared to the results today. I will continue to apply MAF training in my easy/recovery runs in the coming days and weeks. I know that I will be a better and smarter runner in the next months and years due to this training.
This is a Photo Video that I posted on You Tube with the objective to document the past accomplishments of our local trail runners in international trail running event like the UTMB. This video will be also an instrument for others who will be inspired to join this event in the near future. Thank you for watching.
After six months of blogging on this site, I retired from the active military service and created a team of elite runners which was then called “Team Bald Runner (Elite)”. I had then the best running team in Local Races in the country consisting of active soldiers from the Philippine Army and Candidate Soldiers for Enlistment to the Philippine Army. The team was coached and supervised by three (3) local coaches who were active soldiers (also) and about to retire from the active military service. One was an officer with a Rank of Captain and the two other coaches were senior Non-Commissioned Officers or Enlisted Men. The Officer and one of the Enlisted Men were IAAF sanctioned Level 3/4 Coaches while the other Senior Enlisted Man was a former Local Marathon Champion of so many Corporate-supported Marathon Races and winner also in International Marathon Races (Southeast Asia) in the 70s and early 80s.
During those days, my team won almost all the weekly fun runs and local marathon races, to include the early editions of Ultra Trail Running Events sponsored by one of the Outdoor brands. Their prizes were their personal incentives and I never had any share from their earnings. It was my way of helping them and motivate them to improve in their way of living. Almost all of them came from poor families in the provinces and longing to enter the military service with the running talent that they possess. I am proud that I became the bridge and instrument for them to enter the military service as most of them now have rise up from the ranks of Private to Staff/ Technical Sergeants, and for the smart ones, they became members of the Officer Corps. I had also the chance to bring them to International Races in Asia in IAU-sanctioned and world corporate sponsored races. In all these international races, they brought pride to our National Pride and Flag without any support coming from the Government.
The whole Team were housed and supported by me for three years. And one of the Multi-National Corporate Brands in the country had supported the Team for 6 months with the objective of qualifying them to the National Pool of athletes for the Marathon distance. Despite such effort, the support to this Team was not sustained as to the cohesiveness of the team and in terms of financial resources. There had been personal differences among my Coaches plus the fact that most of my runners became regular soldiers of the Philippine Army and some were re-assigned to different units outside Metro Manila. When the Team was dissolved, these three Coaches went on their own lives. One continued to develop runners in the “grassroots” level in the province where he is now residing. One is already immigrant in one of the temperate countries in the West. And the other one is still active as a Coach in Metro Manila. I think one of the Local Qualifiers for the Boston Marathon is being handled by this Coach. You can ask around about this Local Coach if he is still available to be your Coach and be able to guide you to qualify for the Boston Marathon.
For some of the former members of the Elite Team Bald Runner, I have seen them as “Coaches” to some new runners whenever I do my daily running workouts at the Philippine Army Parade Grounds’ Jogging Lane in the early morning or in the late afternoon.
As I have monitored in the Social Media for the past 6-7 years, I have read and seen Coaches on running giving their services to new runners and I am not sure where they got their IAAF Certification or other related Running Coach Certification as Running Coaches. I am not questioning their credibility but, personally, it is very irritating to hear new runners calling a certain average/competitive runner as a “Coach” as their title to them! This personal observation goes also to my former members of the Elite Team Bald Runner.
Why am I mentioning this thing? Because there are so many pretenders in the local running community. I am very sorry to say this one and it is my opinion based from my personal experience and observation of what I see and hear around. Just because they (Local Coaches) can finish a Marathon Race in Sub-3 or Sub-4 hours, they are now allowed to be given the title as Coach. More often, if they always give you some advise and you feel you are getting stronger and faster, the tendency is for you to call this person as your “Coach”. I know, I am becoming “judgmental” on this but that is the reality nowadays. Just be aware that at some point as you progressed in your running career, you will experience what they call “running plateau” where the same workouts that are being fed to you by your Coach will no longer result to a better performance on your part and that will be the time that you are almost a few minutes or seconds before you can qualify for the Boston Marathon. This will be your greatest dilemma or challenge.
Always remember, if you want the services of a Coach and if you don’t want to pay, YOU are the best Coach to yourself because Running is the experiment of one! And you are the most reliable to be able to “Listen To Your Body”. But if you have the time and money, get the services of a PROFESSIONAL Coaching Service and you will continuously progress towards the attainment of your goal without any injury.
(Note: Starting in my succeeding posts, I will be sharing what I have learned from CTS based from the training workouts given to me from those four (4) months leading to the 2017 Revel Canyon City Marathon. I will be requesting a $2.00 donation (not compulsory) if you think my suggestion/advise will be useful to you and in your training leading to your goal to qualify for the Boston Marathon. You can send it through Pay Pal through my e-mail address: firstname.lastname@example.org. Such donation will go for the maintenance of this website and Internet connection service. Thank you very much!)
Training Plans On The Internet & Professional Coaching Services
From the age of 45 years old to 64 years old, the range of Qualifying Time for Men’s is from 3:20 hours to 3:50 hours. And for the Women’s in the same range of age, it is 3:50 hours to 4:20 hours. Those qualifying times are very hard to attain if you are not consistent in your training. So, what should you do? You have two options: Download a Training Plan in the Internet or simply follow the suggested Training Plans at the back of every Running Book published and available in the market (that is one option). And the other option is subscribe to a Professional Coaching Service where you could apply with a considerable amount of monthly fee or a fee for the whole package deal of the Training Plan. In the number of years that I have been a runner, I have tried both and at the present I am under the supervision and coaching service of the CTS.
Let us talk first with the FIRST Option of getting a Training Plan in the Internet or in the back pages of Running Books. You can do that and most likely, you will not pay for anything or if you download those training plans with a fee, it is still very cheap and affordable. However, you should be consistent in following your training plan. Nobody will monitor you except yourself. As long as you follow the scheduled workouts and you attain your desired pace or speed to a certain distance, there is no problem. Most of these training plans consider your weekly mileage as the barometer of your weekly performance. You will realize that your training program will ask you to do more of your mileage to become faster. These training plans will not consider or measure your body condition after every workout and you have only your Strava or any Training Platform where you can download the data from your GPS Watch and see the basic distance, time of duration of your run, pace/speed. elevation, and your heart rate. Your watch might recommend also the number of recovery hours every workout but most of the time, such data is not always accurate.
If you are training on your own, you have to consider visiting the Jack Daniels’ VDOT Running Calculator. All you have to do is to input your Boston Marathon Qualifying Time and it will calculate your Race Pace for the Marathon; your Training Pace for each type of running workout, and Equivalent Pace/Speed for each Distance from 1,500 meters to Marathon Distance. If you can attain your Target Goal Time in 4-6 months, then you are very good and very consistent in your training. But remember, these training plans should be supplemented with better hydration, nutrition, strength training, recovery periods, and flexibility exercises. On this site, you can ask for a custom plan depending on the number of weeks you select as the duration of your training. An example is: You pay $100 for a Training Plan for 24 weeks based from your target goal time.
When I applied for Professional Coaching Service with CTS, the book, “Training Essentials For Ultrarunning: How To Train Smarter, Race Faster, and Maximize Your Ultramarathon Performance” by Jason Koop was just published and available in the market in May 2016. I immediately bought the book and personally contacted Jason Koop through Direct Message on Facebook and asked him if I can qualify to apply for their Coaching Service even if I am about to reach the age of 65 years old. He replied positively and the next days and weeks, I was asked to answer some questionnaire about my running, set up my Premium Training Peaks, and I had my first telephone conversation with my designated Coach. So, in the middle of June 2016, I started my training geared towards a “smarter and faster” ultrarunner. If you happened to read the book of Jason Koop, you would find out how scientific is their approach to make you a long-lasting ultrarunner. And for the past 4 years that I have been a “CTS athlete”, they have valued to maintain my healthy condition as a runner so that I can enjoy running as long as I live.
For the first 6 months as a CTS Athlete, I subscribed to their Premium Plan with One Month Free with a monthly subscription of $300. You can click on their site if you want to know more of their Coaching Services. For the past 3 years, I downgraded to their Select level where I am paying a subscription of $185 per month with a yearly contract. But before last year, I was paying then $175 per month. I am not telling or suggesting you to apply also for a Professional Coaching Service as most of these more popular and credible (not “fly-by-night”) ones have the number of athletes to attend to, are filled-up already. You are very lucky if you will be accepted as one of their CTS athletes but you may never know. You can try. I must accept that those first 4 months that I have trained with CTS, I became stronger ultrarunner but my “gut problem” due to heat was always my weakness. Slowly, I have progressed through the years with the help of my Coach on this problem. I can say that CTS accidentally helped me to qualify for the Boston Marathon.
What is the difference between CTS and this Training Plans in the Internet? There are so many differences. First, CTS measures your training output by the time (number of hours) you put in to your weekly training schedule. Those Training Plans in the Internet measure your output by the number of miles/kilometers you run for the week. CTS monitors my daily workout through the Premium Training Peaks and I have once in two weeks telephone conversation for 30 minutes with my Coach. My Coach had never been changed since the time I started to be enrolled with their service. You could just imagine the relationship I have developed with my Coach for the past four years.
In the coming days, I will mention in my posts the details of my training workouts leading to the 2017 Revel Canyon City Marathon Race.
Starting today, June 16, 2020, I will be starting a series of posts/blogs on the topic, “How To Qualify For The Boston Marathon”. The objective of these series is to inspire and motivate other runners to qualify for the Boston Marathon, most specially, to the local runners in the Philippines. Qualifying For The Boston Marathon means through their Qualifying Time Standard and not through their Charity Entry.
When I started running seriously in the early 70s for my First Marathon Race in Metro Manila, I started to know about the Boston Marathon when I decided to buy old copies of the Runner’s World Magazine in Dau, Angeles City. Every single issue of the magazine had the Boston Marathon mentioned in most of the articles and stories. Later, I found out that it is the Oldest and Most Prestigious Marathon Race in the US, and to some, in the entire World.
In the early days of the “running boom” in the Philippines in the 70s and early 80s, there were Winners/Champions of the MILO Marathon then who were brought to the USA to join the Boston Marathon as part of their Prize. But apparently, it was stopped. I am not sure how many of our past MILO Marathon Champions who were fortunate to join this prestigious Marathon Race.
As I trained and joined in my first Local Marathon Races in Manila, I have always thought of comparing my Finish Times with the Qualifying Times of the Boston Marathon then. I was frustrated to find out that the Qualifying Time for my Age Bracket/s then (25-29; 30-34; and 35-40) were too fast as compared to my Finish Time/s in local Marathon Races. There was a time when I was assigned in PMA, Baguio City (1986-1989) and thought of improving my running performance because of the challenging terrain and elevation as I continued running with my subordinates. This was where I introduced the “500-Km Club” among my Unit’s/Office Personnel where we would run along Kennon Road and around the PMA Compound and Vicinity on a regular basis. Unfortunately, on those days, there were no longer Marathon Races being organized in Metro Manila. After being transferred to Mindanao for a few months and then later to the Headquarters Philippine Army in Fort Bonifacio, Taguig City in the late 80s and early 90s, I completely forgot my goal to qualify for the Boston Marathon.
Fast Forward. Not until I started this blog in the late 2007 that Boston Marathon kept coming back into my mind. However, with the birth of the Bataan Death March 102K Ultramarathon Race, Boston Marathon was completely forgotten as I slowly drifted to the world of Ultramarathon and Ultra Trail Running. To tell you the truth, it was completely accidental that I was able to qualify for the Boston Marathon when I joined and finished the 2017 Revel Canyon City Marathon Race and surprisingly, I got the First Place in the 65-69 Age Category Bracket with a time of 3:46:06 hours which is 14 minutes faster than my Boston Marathon Qualifying Time for the same Age Bracket.
After I finished the 2017 Revel Canyon City Marathon Race, it took me days, weeks, and months to digest, collate, assess and make a conclusion on what went right before and during the race. Up to this time, I am still trying to recall the factors that contributed to my successful effort to qualify for the Boston Marathon. Through this blog, I will share to you the details of this journey. It is very easy to say that it takes determination, discipline, consistency, patience, and focus to be able to attain your goal in our lives and these attributes apply also to being qualified to the Boston Marathon. But the details that you have to do under these attributes will be challenging, and to some, are very frustrating.
If you are attempting or have the goal to qualify for the Boston Marathon, brace for the worst, and prepare your body physically and mentally. Financially, will come later! So, join me in this journey in recalling my story on how I was able to qualify for the Boston Marathon (The Legit Way).
(Warning: This post is an advertisement on what razor/s I have been using for the past 30 years to shave my head and my beard, thus, consistently describing me as the Bald Runner!)
It was quite an experience to find the best razor in the market with such considerations like: affordability in price, easy to use, longevity on the sharpness of the blade/s, cheaper replacement blades/cartridges, and comfort or safety in using it. When I started to shave my head regularly for at least, twice a week, for the past 30 or more years, the most popular brand then was the Gilette where I started with their Mach 2 models, and then to Mach 3, up to the Fuzion and ProGlide Models where they have increased the number of blades in each cartridge from two to four and then to 5 blades. However, when I asked my son, John, to buy me a Razor Set at the Costco, he gave me a full set of the Schick Hydro 5 Sense Hydrate Razors with One Razor Handle and 17 Razor Blades/Cartridges @ $ 40.00 or less. I used this Razor Set for two years!
Using the Schick Hydro 5 Sense Razor was very comfortable, its blades are very sharp (5 blades in each cartridge), and easy to use. However, I could only extend the use of each cartridge for a maximum of one month or 8 times for shaving my head and beard which is considerably good. When I was about to use all the 17 pieces of replacement cartridges, I started to look for new cartridges at the Target Store and I found out that they are very expensive. The 8 cartridge pack price would be equivalent to buying the Original Schick Hydro 5 Set that my son John gave me. Despite its pricey cost, I bought One Pack of the Replacement Blades/Cartridges.
For the past years while I was using the Schick Hydro 5 Razor, I have been seeing advertisement of the Harry’s Razor on Fashion Magazines and in the Internet. I have tried to look for its history and how it is made and read almost all the positive testimonies and feedbacks of their users. So, in one of my trips to California, USA four years ago, I finally bought a set of Harry’s Razor. Because I still have few cartridges left in my Schick Hydro 5 Razor, I have alternated using these two razors in my regular shaving.
As a comparison, the Harry’s Razor (with the same number of 5 blades per cartridge) gives me a faster time in shaving my head and my face as compared to the Schick Razor. Shaving with the Harry’s Razor saves me at least, 5-10 minutes. Each catridge also lasts longer as I can extend the use of each cartridge to two months which is equivalent to 16 times using each cartridge. For the past four years, the Harry’s Razor had given me the best shave in my entire life and I am going to stick to it through the years to come. So far, I have used 12 cartridges already and last November 2019, I bought a 4-piece set cartridge which I intend to use until my next visit to California if things will normalize from the present travel restrictions due to the Covid-19.
I highly recommend this product as compared to the other Razors in the market. They are a little more expensive but their reliability, durability, and comfort in using them is worth the price you are paying. Harry’s Razor is the best shaving razor in the market today!
Most of the stories I have posted in this blog for this year were blog or journal on the daily adventure of Thomas Combisen during the 2020 Hongkong Four Trails Ultra Challenge which was held during the Chinese New Year last January.
The conversation between Thomas and Andre Blumberg in this video validates and proves that Thomas will be going back for the iconic 10th Anniversary Edition next year of this event. Hopefully, we will be back to normal to travel to other countries in the next months. As of now, Thomas is back in his training for this event and be able to finish it in sub-60 hours.
At this moment, I am compiling all the posts and stories of Thomas Combisen from the time he joined my Running Events and his exposure to International Events under the International Association of Ultrarunners (IAU) and Trail Ultra Races sanctioned by ITRA. I hope I can come up and publish an Ebook about his adventures in Running.
Sometime on the first week of August 2011, I have written on this blog about the Maffetone’s Training in Running and it was very effective then during my training days in preparation for my running races. For the whole month of August 2011, almost all my blogposts were devoted on my personal application of the MAF (Maximum Aerobic Function) Test and the Carbohydrate’s “Two-Week Test”. You can revisit and review these posts by clicking the links. All of these posts were my personal experience and application of such training method after buying the Kindle Edition of the book, Dr. Phil Maffetone’s “The Big Book On Endurance Training and Racing” which I bought then at Amazon.com.
Fast Forward. Two weeks ago, I came across, by accident, a book by Stu Mittleman entitled “Slow Burn: Burn Fat By Exercising Slower” and I recalled my past posts about the Maffetone’s Training and reviewed them again together with the Kindle Edition of Dr Phil Maffetone’s Book. On the following day, I started applying the Stu Mittleman running method and after a few days, I realized that I have to go back to the Maffetone Training Method. And that is now what I have been doing for almost 3 weeks, as I am now on my third week.
I have been following the “180 Formula” which means that to come up with a Maximum Aerobic Function (MAF), my Hear Rate should be, 180 minus my age of 68 which is 112. But since I am more than 65 years old and had been regularly running (without any injuries) for the past years, I can add 10 beats per minute to 112, making my Maximum Heart Rate to 122 beats per minute using the MAF Method. I have been using my SUUNTO Ambit 3 Peak GPS Watch as my Heart Rate Monitor.
For the past weeks, I have been diligently following the MAF Heart Rate in my easy and recovery runs where my HR Average ranges from 111 to 117 beats per minute. However, what is very unique in my application of the MAF is that I am using it in my daily runs within my Backyard Loop. My Backyard Loop is 95% single track trail with uneven ground with some feet of elevation which has a distance of 480 meters in one loop. As compared when I was doing the MAF in 2011, my runs were done on paved roads and my monthly MAF Tests were done in an Oval Track (Remy Field in Subic Freeport). I was running faster then because the conditions of the road and oval track were very ideal.
On my third week since Monday, I have been registering an Average of 112 to 117 beats per minute in my daily runs within my Backyard Loop with an Average Speed of 3.6 to 3.8 miles per hour. On the paved road, with the same average of HR, I could get an Average Speed of 4.6-5.0 miles per hour or faster.
I plan to conduct my first MAF Test using my Backyard Loop as the venue next week (4th week) instead of going to the Oval Track. Another option would be to conduct the MAF Test along the paved road where I could determine a distance of One Mile. We will see if I would be able to do two sets of MAF Tests next week, one for trail and another for the road.
If you are interested to learn more about the Maffetone Training Method, you can simply buy the book or go to the website of Dr Phil Maffetone as you can download the MAF Method for FREE. You can also get many information about everything about Nutrition and Training.
If you have a YouTube account, please visit and subscribe to my YouTube Channel as I will be posting Videos about my training using the Maffetone Method.
A few weeks after I finished the 2017 Revel Canyon City Marathon Race, I received an e-mail telling me that my Official Pictures and Video are ready to be uploaded. I was surprised to receive such message, most especially, when such documentation service from the Race Organizer had provided such to all the Finishers for FREE! This is the beauty and advantage of the Revel Races being held in the US. Most of their races are downhill, lesser in number of participants, Boston Marathon Qualifier, cheap as compared to others, no lottery, and free pictures/videos. They have also high quality “swags” like Finisher’s T-Shirts and Medals. At one time, they gave a Free Pair of Goodr Sunglasses.
The following is the video of the Race and it is personalized for me as a souvenir for the race. It is unfortunate that the 2017 edition was the last edition of this Marathon Race in Azusa, California. The Race Organizer had transferred the venue to Big Bear, California and I missed to join it last year.
Thank you for watching this short video. And thank you for dropping by.